Comparing Nutrients in 300 calories Cauliflower VS Spearmint

Weight per 300 calories

• Cauliflower: 1200g
• Spearmint: 682g

Fresh Spearmint has 1.8 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 Spearmint?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Spearmint	25%	12%	63%

Macro Nutrients

	Cauliflower	Spearmint	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	5.13% 4.98g	97g per day for Men 19-50 years
Saturated Fat	4.88% 1.56g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	144% 2.3g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	2.17% 0.37g	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	44% 57.3g	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	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	122% 46.4g	38g per day for Men 19-50 years
Protein	41% 23g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Spearmint	Recommended Dietary Allowance
Vitamin A	0% 0μg	154% 1384μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	40.4% 6.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	83% 1.08mg	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	179% 716μg	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	101% 91mg	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	NA	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	Spearmint	Recommended Dietary Allowance
Calcium	26.4% 264mg	136% 1357mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	182% 1.64mg	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	1012% 81mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	331% 7.62mg	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	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	106% 3588mg	92% 3123mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	NA	55μg per day for Men 19-50 years
Sodium	24% 360mg	13.6% 205mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.24mg	67.6% 7.43mg	11mg per day for Men 19-50 years
Water	30% 1105g	15.8% 583g	3700g per day for Men 19-50 years

Cauliflower VS Spearmint Nutrients Per 300 Kcal

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

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

• 300 calories of Cauliflower have 4.7 times more Vitamin B5, 2 times more Vitamin B6 and 6.4 times more Vitamin C than Spearmint.
• While 300 kcal of Fresh Spearmint contain more Vitamin A and 1.7 times more Vitamin B2 than Raw Cauliflower.
• Both Cauliflower and Spearmint provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 calories.
• 300 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Fresh Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cauliflower vs Spearmint:

• 300 calories of Cauliflower have 1.3 times more Phosphorus, 1.8 times more Sodium and 1.9 times more Water than Spearmint.
• While 300 kcal of Fresh Spearmint contain 5.1 times more Calcium, 3.5 times more Copper, 16.1 times more Iron, 2.4 times more Magnesium, 4.1 times more Manganese and 2.3 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Spearmint contain similar levels of Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Fresh Spearmint contain 12.8 times more Omega 3 and 1.9 times more Fiber than Raw Cauliflower.
• Both Cauliflower and Spearmint offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Raw Cauliflower as well as Fresh Spearmint provide inadequate amounts of Omega 6 in 300 calories.