Comparing Nutrients in 500 calories Boiled Cauliflower VS Ready-to-drink Tropical Punch

Weight per 500 calories

• Boiled Cauliflower: 2174g
• Ready-to-drink Tropical Punch: 5000g

Boiled Cauliflower has 2.3 times more energy per 100g than Ready-to-drink Tropical Punch. It has very low energy density when compared to other foods. Ready-to-drink Tropical Punch having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Cauliflower or Ready-to-drink Tropical Punch?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Ready-to-drink Tropical Punch	0%	0%	100%

Macro Nutrients

	Boiled Cauliflower	Ready-to-drink Tropical Punch	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	0% 0g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	0% 0g	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	96% 125g	130g per day for Men 19-50 years
Sugars	62.4% 45.2g	172% 125g	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	0% 0g	38g per day for Men 19-50 years
Protein	71.4% 40g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Ready-to-drink Tropical Punch	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	221% 11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	289% 3.76mg	0% 0mg	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	0% 0μg	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	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	250% 300μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Ready-to-drink Tropical Punch	Recommended Dietary Allowance
Calcium	34.8% 348mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	43.5% 0.39mg	0% 0mg	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	87% 6.96mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	91% 3087mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	21.7% 326mg	43.3% 650mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	0% 0mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	132% 4875g	3700g per day for Men 19-50 years

Boiled Cauliflower VS Ready-to-drink Tropical Punch Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Cauliflower or Ready-to-drink Tropical Punch?

Lets compare vitamin content per 500 calories of Boiled Cauliflower vs Ready-to-drink Tropical Punch:

• 500 calories of Boiled Cauliflower have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Ready-to-drink Tropical Punch.
• 500 calories of Ready-to-drink Tropical Punch have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Cauliflower as well as Ready-to-drink Tropical Punch have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Cauliflower vs Ready-to-drink Tropical Punch:

• 500 calories of Boiled Cauliflower have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than Ready-to-drink Tropical Punch.
• While 500 kcal of Ready-to-drink Tropical Punch contain 2 times more Sodium and 2.4 times more Water than Boiled and Drained Cauliflower.
• 500 calories of Ready-to-drink Tropical Punch lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Cauliflower have more Fat, more Omega 3, more Fiber and more Protein than Ready-to-drink Tropical Punch.
• While 500 kcal of Ready-to-drink Tropical Punch contain 1.4 times more Carbohydrate and 2.8 times more Sugars than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Ready-to-drink Tropical Punch offer comparable quantities of Energy per 500 calories.
• 500 calories of Ready-to-drink Tropical Punch provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Cauliflower as well as Ready-to-drink Tropical Punch provide inadequate amounts of Omega 6 in 500 calories.