Comparing Nutrients in 300 calories Mulberries VS Cauliflower

Weight per 300 calories

• Mulberries: 698g
• Cauliflower: 1200g

Mulberries have 1.7 times more energy per 100g than Cauliflower. It has low energy density when compared to other foods. Raw Cauliflower having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Cauliflower	26%	8%	66%

Macro Nutrients

	Mulberries	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	8.45% 1.44g	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	52.6% 68.4g	46% 59.6g	130g per day for Men 19-50 years
Sugars	78% 56.5g	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	31.2% 12g	63% 24g	38g per day for Men 19-50 years
Protein	18% 10g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.78% 6.98μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.2% 0.7mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	10.5% 42μg	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	282% 254mg	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	40.5% 6.07mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Cauliflower	Recommended Dietary Allowance
Calcium	27.2% 272mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	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	161% 13mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	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	38% 265mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	40% 1353mg	106% 3588mg	3400mg per day for Men 19-50 years
Selenium	7.6% 4.2μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	4.65% 69.8mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	16.5% 612g	30% 1105g	3700g per day for Men 19-50 years

Mulberries VS Cauliflower Nutrients Per 300 Kcal

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

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

• 300 calories of Mulberries have 6.3 times more Vitamin E than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 3 times more Vitamin B1, 1.4 times more Vitamin B3, 6.3 times more Vitamin B6, 16.3 times more Vitamin B9, 2.3 times more Vitamin C and 3.4 times more Vitamin K than Raw Mulberries.
• Both Mulberries and Cauliflower provide similar amounts of Vitamin B2 per 300 calories.
• Both Raw Mulberries as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Mulberries vs Cauliflower:

• 300 calories of Mulberries have 2.6 times more Iron than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 1.4 times more Magnesium, 2 times more Phosphorus, 2.7 times more Potassium, 1.7 times more Selenium, 5.2 times more Sodium, 3.9 times more Zinc and 1.8 times more Water than Raw Mulberries.
• Both Mulberries and Cauliflower contain similar levels of Calcium and Copper per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mulberries have 7.5 times more Omega 6 and 2.5 times more Sugars than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 25.8 times more Omega 3, 2 times more Fiber and 2.3 times more Protein than Raw Mulberries.
• Both Mulberries and Cauliflower offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Mulberries provide inadequate amounts of Omega 3
• 300 calories of Cauliflower provide inadequate amounts of Omega 6