Comparing Nutrients in 500 calories Bread VS Cauliflower

Weight per 500 calories

• Bread: 183g
• Cauliflower: 2000g

Bread has 11 times more energy per 100g than Cauliflower. It has high energy density when compared to other foods. Raw Cauliflower having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Cauliflower	26%	8%	66%

Macro Nutrients

	Bread	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.52% 8.27g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	3.97% 1.27g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.64g	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	66.7% 86.8g	76.5% 99g	130g per day for Men 19-50 years
Sugars	14.4% 10.5g	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	5.86% 4.25g	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	% 3.03g	% 19g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	19.2% 7.3g	105% 40g	38g per day for Men 19-50 years
Protein	34.8% 19.5g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Bread	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.8% 10.2mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	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	38.8% 155μg	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	0.41% 0.36mg	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	2.3% 0.35mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.45% 8.94μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Cauliflower	Recommended Dietary Allowance
Calcium	23% 228mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	82% 6.57mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	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	33.6% 235mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	7.57% 257mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	96% 52.6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	57.5% 863mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	1.74% 64.3g	49.8% 1841g	3700g per day for Men 19-50 years

Bread VS Cauliflower Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Cauliflower contain 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 8.9 times more Vitamin B5, 18.2 times more Vitamin B6, 7.3 times more Vitamin B9, 2641.4 times more Vitamin C, 4.6 times more Vitamin E and 34.7 times more Vitamin K than Wheat Bread.
• Both Bread and Cauliflower provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Bread have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Wheat 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 Bread vs Cauliflower:

• 500 calories of Bread have 4.4 times more Selenium and 1.4 times more Sodium than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 1.9 times more Calcium, 2.9 times more Copper, 1.3 times more Iron, 4 times more Magnesium, 1.7 times more Manganese, 3.7 times more Phosphorus, 23.2 times more Potassium, 2.8 times more Zinc and 28.6 times more Water than Wheat Bread.
• 500 calories of Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Bread have 8.3 times more Omega 6 than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 3.7 times more Sugars, 4.6 times more Fructose, 5.5 times more Fiber and 2 times more Protein than Wheat Bread.
• Both Bread and Cauliflower offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• 500 calories of Cauliflower provide inadequate amounts of Omega 6