Comparing Nutrients in 300 calories Sweet Cucumber Pickles VS Frozen Cauliflower

Weight per 300 calories

• Sweet Cucumber Pickles: 330g
• Frozen Cauliflower: 1250g

Sweet Cucumber Pickles have 3.8 times more energy per 100g than Frozen Cauliflower. It has average energy density when compared to other foods. Frozen Cauliflower, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Sweet Cucumber Pickles or Frozen Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Sweet Cucumber Pickles	3%	4%	93%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Sweet Cucumber Pickles	Frozen Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	3.48% 3.38g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	76.6% 1.23g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	45% 58.5g	130g per day for Men 19-50 years
Sugars	83% 60.2g	38.3% 27.8g	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	40% 29g	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	% 30.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.68% 3.3g	75.7% 28.8g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Sweet Cucumber Pickles	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	14% 125μg	1.4% 12.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.87% 0.082mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.37% 0.38mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.36% 0.17mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	118% 1.54mg	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	0.82% 3.3μg	200% 800μg	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	678% 610mg	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	7.9% 1.2mg	5.83% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	154% 185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cucumber Pickles	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	20% 201mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.092mg	43% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	10.3% 0.82mg	84.4% 6.75mg	8mg per day for Men 19-50 years
Magnesium	5.5% 23mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	107% 2.46mg	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	8.48% 59.3mg	62.5% 438mg	700mg per day for Men 19-50 years
Potassium	9.7% 330mg	71% 2413mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	100% 1507mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	6.8% 251g	31.3% 1156g	3700g per day for Men 19-50 years

Sweet Cucumber Pickles VS Frozen Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sweet Cucumber Pickles or Frozen Cauliflower?

Lets compare vitamin content per 300 calories of Sweet Cucumber Pickles vs Frozen Cauliflower:

• 300 calories of Sweet Cucumber Pickles have 10 times more Vitamin A and 1.4 times more Vitamin E than Frozen Cauliflower.
• While 300 kcal of Frozen Cauliflower, Unprepared contain 7.7 times more Vitamin B1, 8.8 times more Vitamin B2, 14.1 times more Vitamin B3, 10.1 times more Vitamin B5, 19.4 times more Vitamin B6, 242.7 times more Vitamin B9 and 264.3 times more Vitamin C than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Frozen Cauliflower provide similar amounts of Vitamin K per 300 calories.
• 300 calories of Sweet Cucumber Pickles have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• 300 calories of Frozen Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Sweet Cucumber Pickles as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sweet Cucumber Pickles vs Frozen Cauliflower:

• 300 calories of Sweet Cucumber Pickles have 5 times more Sodium than Frozen Cauliflower.
• While 300 kcal of Frozen Cauliflower, Unprepared contain 1.4 times more Calcium, 4.2 times more Copper, 8.2 times more Iron, 6.5 times more Magnesium, 11.5 times more Manganese, 7.4 times more Phosphorus, 7.3 times more Potassium, more Selenium, 5.4 times more Zinc and 4.6 times more Water than Sweet Cucumber Pickles.
• 300 calories of Sweet Cucumber Pickles lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweet Cucumber Pickles have 2.2 times more Sugars than Frozen Cauliflower.
• While 300 kcal of Frozen Cauliflower, Unprepared contain 6.2 times more Omega 3, 8.7 times more Fiber and 13.1 times more Protein than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Frozen Cauliflower offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Sweet Cucumber Pickles provide inadequate amounts of Protein
• Both Sweet Cucumber Pickles as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Omega 6 in 300 calories.