Comparing Nutrients in 500 calories Boiled Cauliflower VS Passion-fruit, Purple

Weight per 500 calories

• Boiled Cauliflower: 2174g
• Passion-fruit, Purple: 516g

Raw Passion-fruit, Purple has 4.2 times more energy per unit of mass than Boiled and Drained Cauliflower, which is average in comparison to other foods. Boiled Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Cauliflower or Passion-fruit, Purple?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Boiled Cauliflower	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	0.32% 0.005g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	12.4% 2.1g	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	93% 121g	130g per day for Men 19-50 years
Sugars	62.4% 45.2g	79.6% 57.7g	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	141% 53.6g	38g per day for Men 19-50 years
Protein	71.4% 40g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	36.7% 330μg	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	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	48.3% 7.73mg	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	39.7% 0.52mg	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	18% 72μg	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	172% 155mg	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	0.69% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	250% 300μg	3% 3.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	34.8% 348mg	6.2% 62mg	1000mg per day for Men 19-50 years
Copper	43.5% 0.39mg	49.3% 0.44mg	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	103% 8.25mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	35.6% 149mg	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	50% 351mg	700mg per day for Men 19-50 years
Potassium	91% 3087mg	52.8% 1794mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	5.62% 3.1μg	55μg per day for Men 19-50 years
Sodium	21.7% 326mg	9.62% 144mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	10% 376g	3700g per day for Men 19-50 years

Boiled Cauliflower VS Passion-fruit, Purple Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Cauliflower or Passion-fruit, Purple?

Lets compare vitamin content per 500 calories of Boiled Cauliflower vs Passion-fruit, Purple:

• 500 calories of Boiled Cauliflower have more Vitamin B1, 1.7 times more Vitamin B2, 7.3 times more Vitamin B6, 13.3 times more Vitamin B9, 6.2 times more Vitamin C, 14.8 times more Vitamin E and 83.1 times more Vitamin K than Passion-fruit, Purple.
• While 500 kcal of Raw Passion-fruit, Purple contain 15.2 times more Vitamin A than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Passion-fruit, Purple provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Boiled Cauliflower have insufficient amounts of Vitamin A
• 500 calories of Passion-fruit, Purple have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Boiled and Drained Cauliflower as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Cauliflower vs Passion-fruit, Purple:

• 500 calories of Boiled Cauliflower have 5.6 times more Calcium, 1.3 times more Magnesium, 2 times more Phosphorus, 1.7 times more Potassium, 4.2 times more Selenium, 2.3 times more Sodium, 7.2 times more Zinc and 5.4 times more Water than Passion-fruit, Purple.
• Both Boiled Cauliflower and Passion-fruit, Purple contain similar levels of Copper and Iron per 500 calories.
• 500 calories of Passion-fruit, Purple lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Cauliflower have 2.7 times more Fat, 704.3 times more Omega 3 and 3.5 times more Protein than Passion-fruit, Purple.
• While 500 kcal of Raw Passion-fruit, Purple contain 1.9 times more Omega 6, 1.3 times more Carbohydrate and 1.3 times more Sugars than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Passion-fruit, Purple offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Boiled Cauliflower provide inadequate amounts of Omega 6
• 500 calories of Passion-fruit, Purple provide inadequate amounts of Omega 3