Comparing Nutrients in 300 calories Cauliflower VS Yeast extract spread

Weight per 300 calories

• Cauliflower: 1200g
• Yeast extract spread: 162g

Yeast extract spread has 7.4 times more energy per unit of mass than Raw Cauliflower, which is above average in comparison to other foods. Cauliflower having very low energy density.

Discover which food has more nutrients per 300 calories - Cauliflower or Yeast extract spread?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Yeast extract spread	52%	4%	44%

Macro Nutrients

	Cauliflower	Yeast extract spread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	4.88% 1.56g	0% 0g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0% 0g	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	25.5% 33g	130g per day for Men 19-50 years
Sugars	31.6% 23g	3.58% 2.6g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	41% 23g	69% 38.7g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Yeast extract spread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	3159% 38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	2183% 28.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	1292% 207mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	0% 0mg	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	1535% 6139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.8% 0.81μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	643% 578mg	0% 0mg	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	0% 0mg	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	Yeast extract spread	Recommended Dietary Allowance
Calcium	26.4% 264mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	44% 0.4mg	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	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	69.5% 292mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	18.4% 0.42mg	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	24% 169mg	700mg per day for Men 19-50 years
Potassium	106% 3588mg	100% 3405mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	81.4% 44.8μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	365% 5481mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.24mg	61.8% 6.8mg	11mg per day for Men 19-50 years
Water	30% 1105g	1.8% 66.3g	3700g per day for Men 19-50 years

Cauliflower VS Yeast Extract Spread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cauliflower or Yeast extract spread?

Lets compare vitamin content per 300 calories of Cauliflower vs Yeast extract spread:

• 300 calories of Cauliflower have more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Yeast extract spread.
• While 300 kcal of Yeast extract spread contain 63.2 times more Vitamin B1, 39.4 times more Vitamin B2, 34 times more Vitamin B3, 9 times more Vitamin B9 and more Vitamin B12 than Raw Cauliflower.
• Both Cauliflower and Yeast extract spread provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Cauliflower have insufficient amounts of Vitamin B12
• 300 calories of Yeast extract spread have insufficient amounts of Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Raw Cauliflower as well as Yeast extract spread have insufficient amounts of Vitamin A and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cauliflower vs Yeast extract spread:

• 300 calories of Cauliflower have 2.4 times more Calcium, 4.4 times more Manganese, 3.1 times more Phosphorus and 16.7 times more Water than Yeast extract spread.
• While 300 kcal of Yeast extract spread contain 1.3 times more Iron, 1.6 times more Magnesium, 6.2 times more Selenium, 15.2 times more Sodium and 2.1 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Yeast extract spread contain similar levels of Copper and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cauliflower have more Omega 3, 1.8 times more Carbohydrate, 8.8 times more Sugars, more Fructose and 2.3 times more Fiber than Yeast extract spread.
• While 300 kcal of Yeast extract spread contain 1.7 times more Protein than Raw Cauliflower.
• Both Cauliflower and Yeast extract spread offer comparable quantities of Energy per 300 calories.
• 300 calories of Yeast extract spread provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Yeast extract spread provide inadequate amounts of Omega 6 in 300 calories.