Comparing Nutrients in 300 calories Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Cauliflower

Weight per 300 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1000g
• Cauliflower: 1200g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Soymilk, original and vanilla, light, with added calcium, vitamins A and D or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Cauliflower	26%	8%	66%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	22.2% 3.8g	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	27% 35g	46% 59.6g	130g per day for Men 19-50 years
Sugars	36% 26g	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	7.9% 3g	63% 24g	38g per day for Men 19-50 years
Protein	42.5% 24g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Cauliflower	Recommended Dietary Allowance
Vitamin A	67.8% 610μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	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	12.3% 0.16mg	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	22.5% 90μg	171% 684μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	417% 10μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	643% 578mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	78.3% 470IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Cauliflower	Recommended Dietary Allowance
Calcium	123% 1230mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	53.8% 4.3mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	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	124% 870mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	106% 3588mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	25% 927g	30% 1105g	3700g per day for Men 19-50 years

Soymilk, Original And Vanilla, Light, With Added Calcium, Vitamins A And D VS Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Soymilk, original and vanilla, light, with added calcium, vitamins A and D or Cauliflower?

Lets compare vitamin content per 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Cauliflower:

• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have more Vitamin A, 2.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 1.6 times more Vitamin B1, 2.7 times more Vitamin B3, 13.8 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 11.6 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E
• 300 calories of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 300 calories for Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Cauliflower:

• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 4.7 times more Calcium, 1.8 times more Copper, 1.6 times more Phosphorus, 3.2 times more Selenium and 1.3 times more Sodium than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 3.1 times more Potassium and 1.4 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Cauliflower contain similar levels of Iron, Magnesium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 2.3 times more Fat, 2.7 times more Omega 3 and 19.7 times more Omega 6 than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 1.7 times more Carbohydrate and 8 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Cauliflower offer comparable quantities of Energy, Sugars and Protein per 300 calories.
• 300 calories of Cauliflower provide inadequate amounts of Omega 6