Comparing Nutrients in 300 calories Sweet Pickle relish VS Cauliflower

Weight per 300 calories

• Sweet Pickle relish: 231g
• Cauliflower: 1200g

Sweet Pickle relish has 5.2 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 - Sweet Pickle relish or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Sweet Pickle relish	1%	3%	96%
Cauliflower	26%	8%	66%

Macro Nutrients

	Sweet Pickle relish	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.1g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	9.1% 0.15g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	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	62.2% 81g	46% 59.6g	130g per day for Men 19-50 years
Sugars	93% 67.2g	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	6.7% 2.54g	63% 24g	38g per day for Men 19-50 years
Protein	1.52% 0.85g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Sweet Pickle relish	Cauliflower	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.86% 0.076mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.36% 0.54mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.32% 0.016mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.66% 0.035mg	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	0.58% 2.3μg	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	2.56% 2.3mg	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	8.92% 1.34mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Pickle relish	Cauliflower	Recommended Dietary Allowance
Calcium	0.69% 6.92mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	21.8% 0.2mg	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	25% 2mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	2.75% 11.5mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	1.5% 0.035mg	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	4.6% 32.3mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	1.7% 57.7mg	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	125% 1872mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	2.94% 0.32mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	3.87% 143g	30% 1105g	3700g per day for Men 19-50 years

Sweet Pickle Relish VS Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sweet Pickle relish or Cauliflower?

Lets compare vitamin content per 300 calories of Sweet Pickle relish vs Cauliflower:

• 300 calories of Sweet Pickle relish have more Vitamin A and 1.4 times more Vitamin E than Cauliflower.
• While 300 kcal of Raw Cauliflower contain more Vitamin B1, 9.5 times more Vitamin B2, 11.3 times more Vitamin B3, 495.5 times more Vitamin B5, 63.8 times more Vitamin B6, 296.4 times more Vitamin B9 and 250.6 times more Vitamin C than Sweet Pickle relish.
• Both Sweet Pickle relish and Cauliflower provide similar amounts of Vitamin K per 300 calories.
• 300 calories of Sweet Pickle relish have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 300 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Sweet Pickle relish as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sweet Pickle relish vs Cauliflower:

• 300 calories of Sweet Pickle relish have 5.2 times more Sodium than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 38.1 times more Calcium, 2.4 times more Copper, 2.5 times more Iron, 15.6 times more Magnesium, 53.7 times more Manganese, 16.3 times more Phosphorus, 62.2 times more Potassium, more Selenium, 10 times more Zinc and 7.7 times more Water than Sweet Pickle relish.
• 300 calories of Sweet Pickle relish lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweet Pickle relish have 1.4 times more Carbohydrate and 2.9 times more Sugars than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 9.5 times more Fiber and 27 times more Protein than Sweet Pickle relish.
• Both Sweet Pickle relish and Cauliflower offer comparable quantities of Energy and Omega 3 per 300 calories.
• 300 calories of Sweet Pickle relish provide inadequate amounts of Protein
• Both Sweet Pickle relish as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 300 calories.