Comparing Nutrients in 100 calories Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Cauliflower

Weight per 100 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 333g
• Cauliflower: 400g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Soymilk, original and vanilla, light, with added calcium, vitamins A and D or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Cauliflower	26%	8%	66%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Cauliflower	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	1.15% 1.12g	97g per day for Men 19-50 years
Saturated Fat	0.052% 0.017g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9% 11.7g	15.3% 20g	130g per day for Men 19-50 years
Sugars	12% 8.7g	10.5% 7.64g	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	NA	5.35% 3.88g	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	NA	% 3.76g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	2.63% 1g	21% 8g	38g per day for Men 19-50 years
Protein	14% 7.93g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Cauliflower	Recommended Dietary Allowance
Vitamin A	22.6% 203μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.63% 0.74mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53.4% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.1% 0.053mg	56.6% 0.74mg	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	7.5% 30μg	57% 228μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.33μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	214% 193mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26% 157IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.44% 5.33μg	51.7% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Cauliflower	Recommended Dietary Allowance
Calcium	41% 410mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	17.3% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	18% 1.43mg	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	NA	27% 0.62mg	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	41.4% 290mg	25% 176mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	35% 1196mg	3400mg per day for Men 19-50 years
Selenium	14% 7.67μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	6.97% 0.77mg	9.8% 1.08mg	11mg per day for Men 19-50 years
Water	8.35% 309g	9.95% 368g	3700g per day for Men 19-50 years

Soymilk, Original And Vanilla, Light, With Added Calcium, Vitamins A And D VS Cauliflower Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Soymilk, original and vanilla, light, with added calcium, vitamins A and D or Cauliflower?

Lets compare vitamin content per 100 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Cauliflower:

• 100 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have more Vitamin A, 2.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cauliflower.
• While 100 kcal of Raw Cauliflower contain 1.6 times more Vitamin B1, 2.7 times more Vitamin B3, 13.8 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 11.6 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• 100 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E
• 100 calories of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 100 calories for Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Cauliflower:

• 100 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 4.7 times more Calcium, 1.8 times more Copper, 1.6 times more Phosphorus, 3.2 times more Selenium and 1.3 times more Sodium than Cauliflower.
• While 100 kcal of Raw Cauliflower contain 3.1 times more Potassium and 1.4 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Cauliflower contain similar levels of Iron, Magnesium and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 2.3 times more Fat, 2.7 times more Omega 3 and 19.7 times more Omega 6 than Cauliflower.
• While 100 kcal of Raw Cauliflower contain 1.7 times more Carbohydrate and 8 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Cauliflower offer comparable quantities of Energy, Sugars and Protein per 100 calories.
• 100 calories of Cauliflower provide inadequate amounts of Omega 6