Comparing Nutrients in 500 calories Boiled Cauliflower with Salt VS Boiled Celeriac with Salt

Weight per 500 calories

• Boiled Cauliflower with Salt: 2174g
• Boiled Celeriac with Salt: 1852g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower with Salt	26%	15%	59%
Boiled Celeriac with Salt	13%	6%	81%

Macro Nutrients

	Boiled Cauliflower with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	NA	32g per day for Men 19-50 years
Omega 3	227% 3.63g	NA	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.7% 89.3g	84% 109g	130g per day for Men 19-50 years
Sugars	55.8% 40.4g	NA	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	132% 50g	NA	38g per day for Men 19-50 years
Protein	71.4% 40g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	52.7% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	221% 11mg	75% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	289% 3.76mg	144% 1.87mg	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	239% 957μg	14% 55.6μg	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	1070% 963mg	74% 66.7mg	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	10% 1.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	250% 300μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Calcium	34.8% 348mg	48% 481mg	1000mg per day for Men 19-50 years
Copper	43.5% 0.39mg	88.5% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.54% 21.7μg	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	87% 6.96mg	100% 7.96mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	77.3% 1.78mg	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	99% 696mg	175% 1222mg	700mg per day for Men 19-50 years
Potassium	91% 3087mg	94% 3204mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	13.5% 7.4μg	55μg per day for Men 19-50 years
Sodium	351% 5261mg	367% 5500mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	33.7% 3.7mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	46% 1709g	3700g per day for Men 19-50 years

Boiled Cauliflower With Salt VS Boiled Celeriac With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Cauliflower with Salt have 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 2.9 times more Vitamin B5, 2 times more Vitamin B6, 17.2 times more Vitamin B9 and 14.4 times more Vitamin C than Boiled Celeriac with Salt.
• Both Boiled Cauliflower with Salt and Boiled Celeriac with Salt provide similar amounts of Vitamin B3 per 500 calories.
• Both Boiled and Drained Cauliflower with Salt as well as Boiled and Drained Celeriac with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Cauliflower with Salt have 1.6 times more Manganese and 1.8 times more Selenium than Boiled Celeriac with Salt.
• While 500 kcal of Boiled and Drained Celeriac with Salt contain 1.4 times more Calcium, 2 times more Copper and 1.8 times more Phosphorus than Boiled and Drained Cauliflower with Salt.
• Both Boiled Cauliflower with Salt and Boiled Celeriac with Salt contain similar levels of Iron, Magnesium, Potassium, Sodium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Cauliflower with Salt have 2.8 times more Fat and 2.3 times more Protein than Boiled Celeriac with Salt.
• Both Boiled Cauliflower with Salt and Boiled Celeriac with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.