Comparing Nutrients in 500 calories Boiled Chinese Cabbage with Salt VS Boiled Cauliflower

Weight per 500 calories

• Boiled Chinese Cabbage with Salt: 4167g
• Boiled Cauliflower: 2174g

Boiled and Drained Cauliflower has 1.9 times more energy per unit of mass than Boiled and Drained Chinese Cabbage with Salt, which is very low in comparison to other foods. Boiled Chinese Cabbage with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Chinese Cabbage with Salt or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Cabbage with Salt	42%	10%	48%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Boiled Chinese Cabbage with Salt	Boiled Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.88g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	47.7% 34.6g	62.4% 45.2g	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	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	110% 41.7g	132% 50g	38g per day for Men 19-50 years
Protein	116% 65g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Cabbage with Salt	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	981% 8833μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.63mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 18mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	221% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	532% 6.9mg	289% 3.76mg	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	427% 1708μg	239% 957μg	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	1204% 1083mg	1070% 963mg	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	25% 3.75mg	10% 1.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1181% 1417μg	250% 300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Cabbage with Salt	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	388% 3875mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	43.5% 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	542% 43.3mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	261% 6mg	125% 2.87mg	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	173% 1208mg	99% 696mg	700mg per day for Men 19-50 years
Potassium	455% 15458mg	91% 3087mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	750% 11250mg	21.7% 326mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	108% 3981g	54.6% 2022g	3700g per day for Men 19-50 years

Boiled Chinese Cabbage With Salt VS Boiled Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Chinese Cabbage with Salt or Boiled Cauliflower?

Lets compare vitamin content per 500 calories of Boiled Chinese Cabbage with Salt vs Boiled Cauliflower:

• 500 calories of Boiled Chinese Cabbage with Salt have 406.3 times more Vitamin A, 1.5 times more Vitamin B1, 2.3 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9, 2.5 times more Vitamin E and 4.7 times more Vitamin K than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 3.4 times more Vitamin B5 than Boiled and Drained Chinese Cabbage with Salt.
• Both Boiled Chinese Cabbage with Salt and Boiled Cauliflower provide similar amounts of Vitamin C per 500 calories.
• 500 calories of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Boiled and Drained Chinese Cabbage with Salt as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Chinese Cabbage with Salt vs Boiled Cauliflower:

• 500 calories of Boiled Chinese Cabbage with Salt have 11.1 times more Calcium, 2 times more Copper, 6.2 times more Iron, 2.3 times more Magnesium, 2.1 times more Manganese, 1.7 times more Phosphorus, 5 times more Potassium, 1.3 times more Selenium, 34.5 times more Sodium, 1.9 times more Zinc and 2 times more Water than Boiled Cauliflower.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Chinese Cabbage with Salt have 1.6 times more Protein than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 1.5 times more Fat, 2.1 times more Omega 3 and 1.3 times more Sugars than Boiled and Drained Chinese Cabbage with Salt.
• Both Boiled Chinese Cabbage with Salt and Boiled Cauliflower offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Boiled and Drained Chinese Cabbage with Salt as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in 500 calories.