Comparing Nutrients in 500 calories Canned Boston Brown Bread VS Cauliflower

Weight per 500 calories

• Canned Boston Brown Bread: 256g
• Cauliflower: 2000g

Canned Boston Brown Bread has 7.8 times more energy per 100g than Cauliflower. It has above average energy density when compared to other foods. Raw Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Boston Brown Bread or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Canned Boston Brown Bread	10%	7%	83%
Cauliflower	26%	8%	66%

Macro Nutrients

	Canned Boston Brown Bread	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	2.26% 0.72g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0.88% 2.56mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.4% 111g	76.5% 99g	130g per day for Men 19-50 years
Sugars	8.56% 6.2g	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	NA	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	NA	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31.7% 12g	105% 40g	38g per day for Men 19-50 years
Protein	24% 13.3g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Cauliflower	Recommended Dietary Allowance
Vitamin A	7.12% 64μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	7.05% 28.2μg	285% 1140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.07% 0.026μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	5.47% 0.82mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.34% 6.4μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Cauliflower	Recommended Dietary Allowance
Calcium	18% 179mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	22.8% 0.21mg	86.7% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	67.3% 5.4mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	38.5% 162mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	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	41% 287mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	108% 1618mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	3.27% 121g	49.8% 1841g	3700g per day for Men 19-50 years

Canned Boston Brown Bread VS Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Boston Brown Bread or Cauliflower?

Lets compare vitamin content per 500 calories of Canned Boston Brown Bread vs Cauliflower:

• 500 kcal of Raw Cauliflower contain 27.9 times more Vitamin B1, 4.1 times more Vitamin B2, 3.5 times more Vitamin B3, 9.2 times more Vitamin B5, 17.5 times more Vitamin B6, 40.4 times more Vitamin B9, more Vitamin C, 2 times more Vitamin E and 48.4 times more Vitamin K than Canned Boston Brown Bread.
• 500 calories of Canned Boston Brown Bread have insufficient amounts of Vitamin B1, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Boston Brown Bread as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Boston Brown Bread vs Cauliflower:

• 500 calories of Canned Boston Brown Bread have 4.7 times more Selenium and 2.7 times more Sodium than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 2.5 times more Calcium, 3.8 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 3.1 times more Phosphorus, 7.3 times more Potassium, 4.2 times more Zinc and 15.2 times more Water than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Cauliflower contain similar levels of Manganese per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Cauliflower contain 2.3 times more Omega 3, 6.2 times more Sugars, 3.3 times more Fiber and 2.9 times more Protein than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Cauliflower offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Boston Brown Bread provide inadequate amounts of Omega 3
• Both Canned Boston Brown Bread as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 500 calories.