Comparing Nutrients in 300 calories Roasted Soybeans with Salt VS Frozen Cauliflower

Weight per 300 calories

• Roasted Soybeans with Salt: 64g
• Frozen Cauliflower: 1250g

Roasted Soybeans with Salt have 19.5 times more energy per 100g than Frozen Cauliflower. It has very high energy density when compared to other foods. Frozen Cauliflower, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Roasted Soybeans with Salt or Frozen Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Roasted Soybeans with Salt	Frozen Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16.2g	3.48% 3.38g	97g per day for Men 19-50 years
Saturated Fat	7.34% 2.35g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	67.7% 1.1g	76.6% 1.23g	1.6g per day for Men 19-50 years
Omega 6	47.6% 8.1g	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	15% 19.3g	45% 58.5g	130g per day for Men 19-50 years
Sugars	3.7% 2.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	75.7% 28.8g	38g per day for Men 19-50 years
Protein	44% 24.7g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0.71% 6.4μg	1.4% 12.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.33% 0.064mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.13% 0.093mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.64% 0.9mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	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	33.7% 135μg	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	1.56% 1.4mg	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	3.9% 0.58mg	5.83% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.2μg	154% 185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	8.83% 88.3mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	31% 2.5mg	84.4% 6.75mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	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	33% 232mg	62.5% 438mg	700mg per day for Men 19-50 years
Potassium	27.7% 940mg	71% 2413mg	3400mg per day for Men 19-50 years
Selenium	22.2% 12.2μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	6.95% 104mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	0.034% 1.25g	31.3% 1156g	3700g per day for Men 19-50 years

Roasted Soybeans With Salt VS Frozen Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Soybeans with Salt or Frozen Cauliflower?

Lets compare vitamin content per 300 calories of Roasted Soybeans with Salt vs Frozen Cauliflower:

• 300 kcal of Frozen Cauliflower, Unprepared contain 10 times more Vitamin B1, 9.4 times more Vitamin B2, 5.9 times more Vitamin B3, 5.9 times more Vitamin B5, 11.6 times more Vitamin B6, 5.9 times more Vitamin B9, 433.5 times more Vitamin C and 5.7 times more Vitamin K than Roasted Soybeans with Salt.
• 300 calories of Roasted Soybeans with Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C
• Both Roasted Soybeans with Salt as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Roasted Soybeans with Salt vs Frozen Cauliflower:

• 300 calories of Roasted Soybeans with Salt have 1.4 times more Copper and 1.2 times more Selenium than Frozen Cauliflower.
• While 300 kcal of Frozen Cauliflower, Unprepared contain 3.1 times more Calcium, 2.7 times more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 2.6 times more Potassium, 2.9 times more Sodium and 927.1 times more Water than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Frozen Cauliflower contain similar levels of Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Soybeans with Salt have 4.8 times more Fat, 4.6 times more Saturated Fat and 22.3 times more Omega 6 than Frozen Cauliflower.
• While 300 kcal of Frozen Cauliflower, Unprepared contain 3 times more Carbohydrate, 10.3 times more Sugars and 2.5 times more Fiber than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Frozen Cauliflower offer comparable quantities of Energy, Omega 3 and Protein per 300 calories.
• 300 calories of Frozen Cauliflower provide inadequate amounts of Omega 6