Comparing Nutrients in 300 calories Cauliflower VS Peanut Flavor Canned Meal Supplement Drink

Weight per 300 calories

• Cauliflower: 1200g
• Peanut Flavor Canned Meal Supplement Drink: 297g

Peanut Flavor Canned Meal Supplement Drink has 4 times more energy per unit of mass than Raw Cauliflower, which is average in comparison to other foods. Cauliflower having very low energy density.

Discover which food has more nutrients per 300 calories - Cauliflower or Peanut Flavor Canned Meal Supplement Drink?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Peanut Flavor Canned Meal Supplement Drink	14%	27%	59%

Macro Nutrients

	Cauliflower	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	4.88% 1.56g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	3.02% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	31.6% 23g	NA	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	16% 11.6g	0% 0g	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	% 11.3g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 18g	g per day for Men 19-50 years
Fiber	63% 24g	NA	38g per day for Men 19-50 years
Protein	41% 23g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	297% 3.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	123% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	101% 5.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	123% 1.6mg	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	171% 684μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	65.6% 1.57μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	643% 578mg	2.3% 2.08mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.4% 0.96mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 186μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Peanut Flavor Canned Meal Supplement Drink	Recommended Dietary Allowance
Calcium	26.4% 264mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	9.9% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	0.3% 12μg	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	63% 5.04mg	81.7% 6.53mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	11.3% 47.5mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	9.17% 0.21mg	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	75.4% 528mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	106% 3588mg	14% 475mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	NA	55μg per day for Men 19-50 years
Sodium	24% 360mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.24mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	30% 1105g	6.24% 231g	3700g per day for Men 19-50 years

Cauliflower VS Peanut Flavor Canned Meal Supplement Drink Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cauliflower or Peanut Flavor Canned Meal Supplement Drink?

Lets compare vitamin content per 300 calories of Cauliflower vs Peanut Flavor Canned Meal Supplement Drink:

• 300 calories of Cauliflower have 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 278.2 times more Vitamin C and 3.6 times more Vitamin E than Peanut Flavor Canned Meal Supplement Drink.
• While 300 kcal of Peanut Flavor Canned Meal Supplement Drink contain 2.1 times more Vitamin B1, 5.4 times more Vitamin B2, 3.2 times more Vitamin B3 and more Vitamin B12 than Raw Cauliflower.
• 300 calories of Cauliflower have insufficient amounts of Vitamin B12
• 300 calories of Peanut Flavor Canned Meal Supplement Drink have insufficient amounts of Vitamin C and Vitamin E

Comparing minerals per 300 calories for Cauliflower vs Peanut Flavor Canned Meal Supplement Drink:

• 300 calories of Cauliflower have 5.3 times more Copper, 3.8 times more Magnesium, 8.8 times more Manganese, 1.6 times more Phosphorus, 7.5 times more Potassium, 2.2 times more Sodium, 2.6 times more Zinc and 4.8 times more Water than Peanut Flavor Canned Meal Supplement Drink.
• While 300 kcal of Peanut Flavor Canned Meal Supplement Drink contain 1.3 times more Iron than Raw Cauliflower.
• Both Cauliflower and Peanut Flavor Canned Meal Supplement Drink contain similar levels of Calcium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cauliflower have 12.1 times more Omega 3, 1.4 times more Carbohydrate, more Fructose and 2.2 times more Protein than Peanut Flavor Canned Meal Supplement Drink.
• While 300 kcal of Peanut Flavor Canned Meal Supplement Drink contain 2.7 times more Fat than Raw Cauliflower.
• Both Cauliflower and Peanut Flavor Canned Meal Supplement Drink offer comparable quantities of Energy per 300 calories.
• 300 calories of Peanut Flavor Canned Meal Supplement Drink provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Peanut Flavor Canned Meal Supplement Drink provide inadequate amounts of Omega 6 in 300 calories.