Comparing Nutrients in 300 calories Cauliflower VS White Grapefruit

Weight per 300 calories

• Cauliflower: 1200g
• White Grapefruit: 909g

Raw White Grapefruit has 1.3 times more energy per unit of mass than Raw Cauliflower, which is low in comparison to other foods. Cauliflower having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
White Grapefruit	7%	2%	91%

Macro Nutrients

	Cauliflower	White Grapefruit	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	4.88% 1.56g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	2.84% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	59% 76.5g	130g per day for Men 19-50 years
Sugars	31.6% 23g	92% 66.5g	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	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	% 11.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	63% 24g	26.3% 10g	38g per day for Men 19-50 years
Protein	41% 23g	11.2% 6.27g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	White Grapefruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.02% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	51.5% 2.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	30% 0.39mg	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	22.7% 91μg	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	643% 578mg	336% 303mg	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	6.4% 0.96mg	7.88% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 186μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	White Grapefruit	Recommended Dietary Allowance
Calcium	26.4% 264mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	50.5% 0.45mg	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	6.8% 0.55mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	5.14% 0.12mg	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	10.4% 72.7mg	700mg per day for Men 19-50 years
Potassium	106% 3588mg	39.6% 1345mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.24mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	30% 1105g	22.2% 823g	3700g per day for Men 19-50 years

Cauliflower VS White Grapefruit Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Cauliflower vs White Grapefruit:

• 300 calories of Cauliflower have 1.8 times more Vitamin B1, 4 times more Vitamin B2, 2.5 times more Vitamin B3, 3.1 times more Vitamin B5, 5.6 times more Vitamin B6, 7.5 times more Vitamin B9, 1.9 times more Vitamin C and more Vitamin K than White Grapefruit.
• Both Cauliflower and White Grapefruit provide similar amounts of Vitamin E per 300 calories.
• 300 calories of White Grapefruit have insufficient amounts of Vitamin K
• Both Raw Cauliflower as well as Raw White Grapefruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cauliflower vs White Grapefruit:

• 300 calories of Cauliflower have 2.4 times more Calcium, 9.2 times more Iron, 2.2 times more Magnesium, 15.7 times more Manganese, 7.3 times more Phosphorus, 2.7 times more Potassium, more Sodium, 5.1 times more Zinc and 1.3 times more Water than White Grapefruit.
• While 300 kcal of Raw White Grapefruit contain 1.8 times more Selenium than Raw Cauliflower.
• Both Cauliflower and White Grapefruit contain similar levels of Copper per 300 calories.
• 300 calories of White Grapefruit lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cauliflower have 4 times more Omega 3, 2.4 times more Fiber and 3.7 times more Protein than White Grapefruit.
• While 300 kcal of Raw White Grapefruit contain 1.3 times more Carbohydrate and 2.9 times more Sugars than Raw Cauliflower.
• Both Cauliflower and White Grapefruit offer comparable quantities of Energy per 300 calories.
• 300 calories of White Grapefruit provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Raw White Grapefruit provide inadequate amounts of Omega 6 in 300 calories.