Comparing Nutrients in 300 calories Cauliflower VS Roasted Soybeans with Salt

Weight per 300 calories

• Cauliflower: 1200g
• Roasted Soybeans with Salt: 64g

Roasted Soybeans with Salt have 18.8 times more energy per unit of mass than Raw Cauliflower, which is very high in comparison to other foods. Cauliflower having very low energy density.

Discover which food has more nutrients per 300 calories - Cauliflower or Roasted Soybeans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Cauliflower	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	16.7% 16.2g	97g per day for Men 19-50 years
Saturated Fat	4.88% 1.56g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	67.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	47.6% 8.1g	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	15% 19.3g	130g per day for Men 19-50 years
Sugars	31.6% 23g	3.7% 2.7g	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	29.8% 11.3g	38g per day for Men 19-50 years
Protein	41% 23g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.71% 6.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	5.33% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	7.13% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	5.64% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	10.2% 0.13mg	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	33.7% 135μg	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	1.56% 1.4mg	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	3.9% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 186μg	27% 32.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	26.4% 264mg	8.83% 88.3mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	59% 0.53mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	60% 1.4mg	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	33% 232mg	700mg per day for Men 19-50 years
Potassium	106% 3588mg	27.7% 940mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	22.2% 12.2μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	6.95% 104mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.24mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	30% 1105g	0.034% 1.25g	3700g per day for Men 19-50 years

Cauliflower VS Roasted Soybeans With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cauliflower or Roasted Soybeans with Salt?

Lets compare vitamin content per 300 calories of Cauliflower vs Roasted Soybeans with Salt:

• 300 calories of Cauliflower have 9.4 times more Vitamin B1, 7.8 times more Vitamin B2, 6.7 times more Vitamin B3, 27.6 times more Vitamin B5, 16.6 times more Vitamin B6, 5.1 times more Vitamin B9, 411 times more Vitamin C, 1.6 times more Vitamin E and 5.8 times more Vitamin K than Roasted Soybeans with Salt.
• 300 calories of Roasted Soybeans with Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin C and Vitamin E
• Both Raw Cauliflower as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cauliflower vs Roasted Soybeans with Salt:

• 300 calories of Cauliflower have 3 times more Calcium, 2 times more Iron, 1.9 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus, 3.8 times more Potassium, 3.5 times more Sodium, 1.6 times more Zinc and 885.8 times more Water than Roasted Soybeans with Salt.
• While 300 kcal of Roasted Soybeans with Salt contain 1.7 times more Selenium than Raw Cauliflower.
• Both Cauliflower and Roasted Soybeans with Salt contain similar levels of Copper per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cauliflower have 3.1 times more Carbohydrate, 8.5 times more Sugars and 2.1 times more Fiber than Roasted Soybeans with Salt.
• While 300 kcal of Roasted Soybeans with Salt contain 4.8 times more Fat, 1.5 times more Saturated Fat, 6 times more Omega 3 and 42.1 times more Omega 6 than Raw Cauliflower.
• Both Cauliflower and Roasted Soybeans with Salt offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Cauliflower provide inadequate amounts of Omega 6