Comparing Nutrients in 7 ounces BroccoliVS Cauliflower

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Cauliflower

26%

66%

7 oz ▼

Macro Nutrients

Broccolivs Cauliflower

2.33%67.5kcal

Energy

1.7%49.6kcal

67.5 kcalvs49.6 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.76%0.73g

Fat

0.57%0.56g

0.73 gvs0.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.71%0.23g

Saturated Fat

0.81%0.26g

0.23 gvs0.26 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.8%0.13g

Omega 3

1.86%0.03g

0.13 gvs0.03 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.57%0.097g

Omega 6

0.19%0.032g

0.097 gvs0.032 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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10%13g

Carbohydrate

7.6%9.86g

13 gvs9.86 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.65%3.37g

Sugars

5.23%3.8g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.37 gvs3.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.86%1.35g

Fructose

2.66%1.92g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

1.35 gvs1.92 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.97g

Glucose

%1.87g

0.97 gvs1.87 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.2g

Sucrose

%0g

0.2 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.6%5.16g

Fiber

10.4%3.97g

5.16 gvs3.97 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10%5.6g

Protein

6.8%3.8g

5.6 gvs3.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Cauliflower

6.84%61.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

61.5 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11.7%0.14mg

Vitamin B1

8.27%0.099mg

Thiamine

0.14 mgvs0.099 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18%0.23mg

Vitamin B2

9.16%0.12mg

Riboflavin

0.23 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.93%1.27mg

Vitamin B3

6.3%1mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22.7%1.14mg

Vitamin B5

26.5%1.32mg

Pantothenic acid

1.14 mgvs1.32 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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26.7%0.35mg

Vitamin B6

28%0.37mg

Pyridoxine

0.35 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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31.3%125μg

Vitamin B9

28.3%113μg

Folates and Folic Acid

125 μgvs113 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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197%177mg

Vitamin C

106%96mg

Ascorbic acid

177 mgvs96 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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10.3%1.55mg

Vitamin E

1.06%0.16mg

Tocopherols and Tocotrienols

1.55 mgvs0.16 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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168%202μg

Vitamin K

25.6%30.8μg

Phytomenadione or phylloquinone

202 μgvs30.8 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Cauliflower

9.33%93mg

Calcium

4.37%43.7mg

93 mgvs43.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11%0.097mg

Copper

8.6%0.077mg

0.097 mgvs0.077 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.05%2μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs2 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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18%1.45mg

Iron

10.4%0.83mg

1.45 mgvs0.83 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.92%41.7mg

Magnesium

7.1%29.8mg

41.7 mgvs29.8 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18%0.42mg

Manganese

13.4%0.31mg

0.42 mgvs0.31 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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18.7%131mg

Phosphorus

12.5%87.3mg

131 mgvs87.3 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.4%627mg

Potassium

17.5%593mg

627 mgvs593 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.02%4.96μg

Selenium

2.16%1.2μg

4.96 μgvs1.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.37%65.5mg

Sodium

3.97%59.5mg

65.5 mgvs59.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.4%0.81mg

Zinc

4.87%0.54mg

0.81 mgvs0.54 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.8%177g

Water

4.94%183g

177 gvs183 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Broccoli vs Cauliflower:

Raw Broccoli has more Vitamin A, 1.4 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin C, 9.8 times more Vitamin E and 6.6 times more Vitamin K than Raw Cauliflower.
Both Raw Broccoli and Raw Cauliflower have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 7 oz.
Both Raw Broccoli as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Cauliflower:

Raw Broccoli has 2.1 times more Calcium, 1.3 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 4.2 times more Selenium and 1.5 times more Zinc than Raw Cauliflower.
Both Raw Broccoli and Raw Cauliflower have similar amounts of Potassium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Broccoli has 1.4 times more Energy, 4.2 times more Omega 3, 1.3 times more Carbohydrate, 1.3 times more Fiber and 1.5 times more Protein than Raw Cauliflower.
While Raw Cauliflower contains 1.4 times more Fructose than Raw Broccoli.
Both Raw Broccoli and Raw Cauliflower have similar amounts of Sugars per 7 oz.
Both Raw Broccoli as well as Raw Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BroccoliVS Boiled BroccoliCauliflowerVS Boiled BroccoliBroccoliVS Boiled CauliflowerCauliflowerVS Boiled Cauliflower

Compare Foods

Comparing Nutrients in 7 ounces BroccoliVS Cauliflower

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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