Comparing Nutrients in 100 calories Sweet Cucumber Pickles VS Boiled Cauliflower

Weight per 100 calories

• Sweet Cucumber Pickles: 110g
• Boiled Cauliflower: 435g

Sweet Cucumber Pickles have 4 times more energy per 100g than Boiled Cauliflower. It has average energy density when compared to other foods. Boiled and Drained Cauliflower having very low energy density.

Discover which food has more nutrients per 100 calories - Sweet Cucumber Pickles or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Sweet Cucumber Pickles	3%	4%	93%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Sweet Cucumber Pickles	Boiled Cauliflower	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	2% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	4.12% 0.066g	45.4% 0.73g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	1.28% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.2g	13.7% 18g	130g per day for Men 19-50 years
Sugars	27.7% 20g	12.5% 9.04g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	13.4% 9.7g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 10g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.9% 1.1g	26.3% 10g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Sweet Cucumber Pickles	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	4.64% 41.8μg	0.48% 4.35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.027mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.79% 0.13mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.12% 0.056mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.03% 0.026mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.27% 1.1μg	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.85% 0.77mg	214% 193mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.64% 0.4mg	2.03% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.8μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cucumber Pickles	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	6.7% 67mg	6.96% 69.6mg	1000mg per day for Men 19-50 years
Copper	3.4% 0.031mg	8.7% 0.078mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.43% 0.27mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	1.83% 7.7mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	3.1% 0.071mg	25% 0.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.83% 19.8mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	3.23% 110mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.74% 2.6μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	4.35% 65.2mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	2.26% 83.7g	11% 404g	3700g per day for Men 19-50 years

Sweet Cucumber Pickles VS Boiled Cauliflower Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Sweet Cucumber Pickles or Boiled Cauliflower?

Lets compare vitamin content per 100 calories of Sweet Cucumber Pickles vs Boiled Cauliflower:

• 100 calories of Sweet Cucumber Pickles have 9.6 times more Vitamin A and 1.3 times more Vitamin E than Boiled Cauliflower.
• While 100 kcal of Boiled and Drained Cauliflower contain 6.6 times more Vitamin B1, 6.9 times more Vitamin B2, 14.1 times more Vitamin B3, 39.4 times more Vitamin B5, 28.5 times more Vitamin B6, 174.1 times more Vitamin B9 and 250.4 times more Vitamin C than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Boiled Cauliflower provide similar amounts of Vitamin K per 100 calories.
• 100 calories of Sweet Cucumber Pickles have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• 100 calories of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Sweet Cucumber Pickles as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Sweet Cucumber Pickles vs Boiled Cauliflower:

• 100 calories of Sweet Cucumber Pickles have 7.7 times more Sodium than Boiled Cauliflower.
• While 100 kcal of Boiled and Drained Cauliflower contain 2.5 times more Copper, 5.1 times more Iron, 5.1 times more Magnesium, 8 times more Manganese, 7 times more Phosphorus, 5.6 times more Potassium, more Selenium, 5.6 times more Zinc and 4.8 times more Water than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Boiled Cauliflower contain similar levels of Calcium per 100 calories.
• 100 calories of Sweet Cucumber Pickles lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Sweet Cucumber Pickles have 1.3 times more Carbohydrate and 2.2 times more Sugars than Boiled Cauliflower.
• While 100 kcal of Boiled and Drained Cauliflower contain 4.3 times more Fat, 11 times more Omega 3, 9.1 times more Fiber and 12.6 times more Protein than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Boiled Cauliflower offer comparable quantities of Energy per 100 calories.
• 100 calories of Sweet Cucumber Pickles provide inadequate amounts of Protein
• Both Sweet Cucumber Pickles as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in 100 calories.