Comparing Nutrients in 300 calories Cherries, sour, red, canned, heavy syrup pack, solids and liquids VS Cauliflower

Weight per 300 calories

• Cherries, sour, red, canned, heavy syrup pack, solids and liquids: 330g
• Cauliflower: 1200g

Cherries, sour, red, canned, heavy syrup pack, solids and liquids have 3.6 times more energy per 100g than Cauliflower. It has average energy density when compared to other foods. Raw Cauliflower having very low energy density.

Discover which food has more nutrients per 300 calories - Cherries, sour, red, canned, heavy syrup pack, solids and liquids or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, heavy syrup pack, solids and liquids	3%	1%	96%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	2.9% 0.046g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.7g	46% 59.6g	130g per day for Men 19-50 years
Sugars	101% 73g	31.6% 23g	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	NA	16% 11.6g	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	NA	% 11.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.54% 3.63g	63% 24g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Cauliflower	Recommended Dietary Allowance
Vitamin A	13% 119μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.9% 0.13mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.92% 0.35mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	170% 2.2mg	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	6.6% 26.4μg	171% 684μg	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	7.33% 6.6mg	643% 578mg	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	5.05% 0.76mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.85% 4.6μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Cauliflower	Recommended Dietary Allowance
Calcium	3.3% 33mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.3% 12μg	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	53.6% 4.3mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	4.7% 19.8mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	81% 1.86mg	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	4.7% 33mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	9% 307mg	106% 3588mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	1.54% 23mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	6.74% 249g	30% 1105g	3700g per day for Men 19-50 years

Cherries, Sour, Red, Canned, Heavy Syrup Pack, Solids And Liquids VS Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cherries, sour, red, canned, heavy syrup pack, solids and liquids or Cauliflower?

Lets compare vitamin content per 300 calories of Cherries, sour, red, canned, heavy syrup pack, solids and liquids vs Cauliflower:

• 300 calories of Cherries, sour, red, canned, heavy syrup pack, solids and liquids have more Vitamin A than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 11.4 times more Vitamin B1, 5.6 times more Vitamin B2, 11 times more Vitamin B3, 23.1 times more Vitamin B5, 15.2 times more Vitamin B6, 25.9 times more Vitamin B9, 87.7 times more Vitamin C, 1.3 times more Vitamin E and 40.3 times more Vitamin K than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• 300 calories of Cherries, sour, red, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• 300 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cherries, sour, red, canned, heavy syrup pack, solids and liquids vs Cauliflower:

• 300 kcal of Raw Cauliflower contain 8 times more Calcium, 2.2 times more Copper, 9.1 times more Magnesium, 7.8 times more Manganese, 16 times more Phosphorus, 11.7 times more Potassium, more Selenium, 15.6 times more Sodium, 16.4 times more Zinc and 4.4 times more Water than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids and Cauliflower contain similar levels of Iron per 300 calories.
• 300 calories of Cherries, sour, red, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cherries, sour, red, canned, heavy syrup pack, solids and liquids have 1.3 times more Carbohydrate and 3.2 times more Sugars than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 3.9 times more Omega 3, 6.6 times more Fiber and 9.6 times more Protein than Cherries, sour, red, canned, heavy syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids and Cauliflower offer comparable quantities of Energy per 300 calories.
• 300 calories of Cherries, sour, red, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Cherries, sour, red, canned, heavy syrup pack, solids and liquids as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 300 calories.