Comparing Nutrients in 300 calories Candies, semisweet chocolate VS Boiled Cauliflower

Weight per 300 calories

• Candies, semisweet chocolate: 62.5g
• Boiled Cauliflower: 1304g

Candies, semisweet chocolate have 20.9 times more energy per 100g than Boiled Cauliflower. It has very high energy density when compared to other foods. Boiled and Drained Cauliflower having very low energy density.

Discover which food has more nutrients per 300 calories - Candies, semisweet chocolate or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Candies, semisweet chocolate	3%	50%	47%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Candies, semisweet chocolate	Boiled Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.3% 18.8g	6.05% 5.87g	97g per day for Men 19-50 years
Saturated Fat	34.7% 11g	2.85% 0.91g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	136% 2.18g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	3.84% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	47% 34g	37.4% 27g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	79% 30g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Candies, semisweet chocolate	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.86% 0.034mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.33% 0.056mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.67% 0.27mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.066mg	133% 6.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	174% 2.26mg	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	2.03% 8.13μg	143% 574μg	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% 0mg	642% 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	1.1% 0.16mg	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	150% 180μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, semisweet chocolate	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	2% 20mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	48.6% 0.44mg	26% 0.23mg	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	24.5% 1.96mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	75% 1.72mg	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	11.8% 82.5mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	54.5% 1852mg	3400mg per day for Men 19-50 years
Selenium	4.77% 2.63μg	14.2% 7.83μg	55μg per day for Men 19-50 years
Sodium	0.46% 6.88mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.012% 0.44g	32.8% 1213g	3700g per day for Men 19-50 years

Candies, Semisweet Chocolate VS Boiled Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Candies, semisweet chocolate or Boiled Cauliflower?

Lets compare vitamin content per 300 calories of Candies, semisweet chocolate vs Boiled Cauliflower:

• 300 kcal of Boiled and Drained Cauliflower contain 15.9 times more Vitamin B1, 12.1 times more Vitamin B2, 20 times more Vitamin B3, 101 times more Vitamin B5, 103.2 times more Vitamin B6, 70.6 times more Vitamin B9, more Vitamin C, 5.6 times more Vitamin E and 51.4 times more Vitamin K than Candies, semisweet chocolate.
• 300 calories of Candies, semisweet chocolate have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Candies, semisweet chocolate as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Candies, semisweet chocolate vs Boiled Cauliflower:

• 300 calories of Candies, semisweet chocolate have 1.9 times more Copper than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 10.4 times more Calcium, 2.1 times more Iron, 1.6 times more Magnesium, 3.4 times more Manganese, 5.1 times more Phosphorus, 8.1 times more Potassium, 3 times more Selenium, 28.5 times more Sodium, 2.2 times more Zinc and 2772.7 times more Water than Candies, semisweet chocolate.
• 300 calories of Candies, semisweet chocolate lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Candies, semisweet chocolate have 3.2 times more Fat, 12.2 times more Saturated Fat and 1.3 times more Sugars than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 51.3 times more Omega 3, 1.3 times more Carbohydrate, 8.1 times more Fiber and 9.1 times more Protein than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate and Boiled Cauliflower offer comparable quantities of Energy per 300 calories.
• 300 calories of Candies, semisweet chocolate provide inadequate amounts of Omega 3 and Protein
• Both Candies, semisweet chocolate as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in 300 calories.