Comparing Nutrients in 300 calories Asparagus VS Cauliflower

Weight per 300 calories

• Asparagus: 1500g
• Cauliflower: 1200g

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

Discover which food has more nutrients per 300 calories - Asparagus or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Cauliflower	26%	8%	66%

Macro Nutrients

	Asparagus	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.8% 58.2g	46% 59.6g	130g per day for Men 19-50 years
Sugars	39% 28g	31.6% 23g	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	20.7% 15g	16% 11.6g	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	% 9.75g	% 11.3g	g per day for Men 19-50 years
Sucrose	% 3.45g	% 0g	g per day for Men 19-50 years
Fiber	83% 31.5g	63% 24g	38g per day for Men 19-50 years
Protein	59% 33g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Cauliflower	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.2% 4.1mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	170% 2.2mg	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	195% 780μg	171% 684μg	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	93% 84mg	643% 578mg	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	113% 17mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	520% 624μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Cauliflower	Recommended Dietary Allowance
Calcium	36% 360mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.3% 12μg	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	401% 32mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	81% 1.86mg	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	111% 780mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	89% 3030mg	106% 3588mg	3400mg per day for Men 19-50 years
Selenium	62.7% 34.5μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	37.8% 1398g	30% 1105g	3700g per day for Men 19-50 years

Asparagus VS Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Asparagus or Cauliflower?

Lets compare vitamin content per 300 calories of Asparagus vs Cauliflower:

• 300 calories of Asparagus have more Vitamin A, 3.6 times more Vitamin B1, 2.9 times more Vitamin B2, 2.4 times more Vitamin B3, 17.7 times more Vitamin E and 3.4 times more Vitamin K than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 1.9 times more Vitamin B5, 1.6 times more Vitamin B6 and 6.9 times more Vitamin C than Raw Asparagus.
• Both Asparagus and Cauliflower provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Asparagus as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Asparagus vs Cauliflower:

• 300 calories of Asparagus have 1.4 times more Calcium, 6.1 times more Copper, 6.4 times more Iron, 1.3 times more Manganese, 1.5 times more Phosphorus, 4.8 times more Selenium, 2.5 times more Zinc and 1.3 times more Water than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 12 times more Sodium than Raw Asparagus.
• Both Asparagus and Cauliflower contain similar levels of Magnesium and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Asparagus have 1.2 times more Sugars, 1.3 times more Fructose, 1.3 times more Fiber and 1.4 times more Protein than Cauliflower.
• Both Asparagus and Cauliflower offer comparable quantities of Energy, Omega 3 and Carbohydrate per 300 calories.
• Both Raw Asparagus as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 300 calories.