Comparing Nutrients in 500 calories Cooked Asparagus VS Cauliflower

Weight per 500 calories

• Cooked Asparagus: 2273g
• Cauliflower: 2000g

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

Discover which food has more nutrients per 500 calories - Cooked Asparagus or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cooked Asparagus	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	76.5% 99g	130g per day for Men 19-50 years
Sugars	40.8% 29.5g	52.7% 38.2g	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	24.8% 18g	26.8% 19.4g	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	% 9.55g	% 19g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	120% 45.5g	105% 40g	38g per day for Men 19-50 years
Protein	97% 54.5g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Cauliflower	Recommended Dietary Allowance
Vitamin A	126% 1136μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	243% 3.16mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	154% 24.6mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	283% 3.68mg	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	847% 3386μg	285% 1140μg	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	194% 175mg	1071% 964mg	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	227% 34mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	958% 1150μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Cauliflower	Recommended Dietary Allowance
Calcium	52.3% 523mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	417% 3.75mg	86.7% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 498μg	0.5% 20μg	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	259% 20.7mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	75.8% 318mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	135% 3.1mg	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	175% 1227mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	150% 5091mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	252% 139μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	21.2% 318mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	57% 2105g	49.8% 1841g	3700g per day for Men 19-50 years

Cooked Asparagus VS Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Asparagus or Cauliflower?

Lets compare vitamin content per 500 calories of Cooked Asparagus vs Cauliflower:

• 500 calories of Cooked Asparagus have more Vitamin A, 3.7 times more Vitamin B1, 2.6 times more Vitamin B2, 2.4 times more Vitamin B3, 3 times more Vitamin B9, 21.3 times more Vitamin E and 3.7 times more Vitamin K than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 2.6 times more Vitamin B5, 2 times more Vitamin B6 and 5.5 times more Vitamin C than Boiled and Drained Asparagus.
• 500 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Boiled and Drained Asparagus as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Asparagus vs Cauliflower:

• 500 calories of Cooked Asparagus have 4.8 times more Copper, 24.9 times more Fluoride, 2.5 times more Iron, 1.4 times more Phosphorus, 11.6 times more Selenium and 2.5 times more Zinc than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 1.9 times more Sodium than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Cauliflower contain similar levels of Calcium, Magnesium, Manganese, Potassium and Water per 500 calories.
• 500 calories of Cauliflower lack sufficient amounts of Fluoride

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Asparagus have 2.2 times more Omega 3, 5.4 times more Omega 6 and 1.4 times more Protein than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 1.3 times more Sugars than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Cauliflower offer comparable quantities of Energy, Carbohydrate, Fructose and Fiber per 500 calories.
• 500 calories of Cauliflower provide inadequate amounts of Omega 6