Comparing Nutrients in 500 calories Candies, gumdrops, starch jelly pieces VS Boiled Cauliflower

Weight per 500 calories

• Candies, gumdrops, starch jelly pieces: 126g
• Boiled Cauliflower: 2174g

Candies, gumdrops, starch jelly pieces have 17.2 times more energy per 100g than Boiled Cauliflower. It has high energy density when compared to other foods. Boiled and Drained Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Candies, gumdrops, starch jelly pieces or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Candies, gumdrops, starch jelly pieces	0%	0%	100%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Candies, gumdrops, starch jelly pieces	Boiled Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	96% 125g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	103% 74.5g	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	0.33% 0.13g	132% 50g	38g per day for Men 19-50 years
Protein	0% 0g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Candies, gumdrops, starch jelly pieces	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.63% 0.008mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.26% 0.016mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.079% 0.013mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.3% 0.015mg	221% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.49% 0.006mg	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	0% 0μg	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	0% 0mg	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	0% 0mg	10% 1.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	250% 300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, gumdrops, starch jelly pieces	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	0.38% 3.8mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	1.7% 0.015mg	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	6.3% 0.51mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	0.3% 1.26mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	0.55% 0.013mg	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	0.18% 1.26mg	99% 696mg	700mg per day for Men 19-50 years
Potassium	0.19% 6.3mg	91% 3087mg	3400mg per day for Men 19-50 years
Selenium	1.84% 1μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	21.7% 326mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	0.034% 1.26g	54.6% 2022g	3700g per day for Men 19-50 years

Candies, Gumdrops, Starch Jelly Pieces VS Boiled Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Candies, gumdrops, starch jelly pieces or Boiled Cauliflower?

Lets compare vitamin content per 500 calories of Candies, gumdrops, starch jelly pieces vs Boiled Cauliflower:

• 500 kcal of Boiled and Drained Cauliflower contain 120.5 times more Vitamin B1, 68.9 times more Vitamin B2, 705.9 times more Vitamin B3, 728.9 times more Vitamin B5, 595.7 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Candies, gumdrops, starch jelly pieces.
• 500 calories of Candies, gumdrops, starch jelly pieces have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Candies, gumdrops, starch jelly pieces as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Candies, gumdrops, starch jelly pieces vs Boiled Cauliflower:

• 500 kcal of Boiled and Drained Cauliflower contain 91.8 times more Calcium, 25.8 times more Copper, 13.8 times more Iron, 155 times more Magnesium, 227.3 times more Manganese, 551 times more Phosphorus, 489 times more Potassium, 12.9 times more Selenium, 5.9 times more Sodium, more Zinc and 1601.2 times more Water than Candies, gumdrops, starch jelly pieces.
• 500 calories of Candies, gumdrops, starch jelly pieces lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Candies, gumdrops, starch jelly pieces have 1.4 times more Carbohydrate and 1.6 times more Sugars than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain more Fat, more Omega 3, 396 times more Fiber and more Protein than Candies, gumdrops, starch jelly pieces.
• Both Candies, gumdrops, starch jelly pieces and Boiled Cauliflower offer comparable quantities of Energy per 500 calories.
• 500 calories of Candies, gumdrops, starch jelly pieces provide inadequate amounts of Omega 3, Fiber and Protein
• Both Candies, gumdrops, starch jelly pieces as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in 500 calories.