Comparing Nutrients in 500 calories Boiled Cauliflower VS Sweet Cucumber Pickles

Weight per 500 calories

• Boiled Cauliflower: 2174g
• Sweet Cucumber Pickles: 550g

Sweet Cucumber Pickles have 4 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 Sweet Cucumber Pickles?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Sweet Cucumber Pickles	3%	4%	93%

Macro Nutrients

	Boiled Cauliflower	Sweet Cucumber Pickles	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	2.32% 2.25g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	1.5% 0.25g	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	89.4% 116g	130g per day for Men 19-50 years
Sugars	62.4% 45.2g	138% 100g	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	66.8% 48.4g	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	% 50.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	132% 50g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	71.4% 40g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Sweet Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	23% 209μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	12.7% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	3.95% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	221% 11mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	289% 3.76mg	10% 0.13mg	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	1.37% 5.5μg	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	4.27% 3.85mg	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	13% 1.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	250% 300μg	216% 259μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Sweet Cucumber Pickles	Recommended Dietary Allowance
Calcium	34.8% 348mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	43.5% 0.39mg	17% 0.15mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	9.16% 38.5mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	15.5% 0.36mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	91% 3087mg	16% 549mg	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	167% 2511mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	11.3% 419g	3700g per day for Men 19-50 years

Boiled Cauliflower VS Sweet Cucumber Pickles Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Cauliflower or Sweet Cucumber Pickles?

Lets compare vitamin content per 500 calories of Boiled Cauliflower vs Sweet Cucumber Pickles:

• 500 calories of Boiled Cauliflower have 6.6 times more Vitamin B1, 6.9 times more Vitamin B2, 14.1 times more Vitamin B3, 39.4 times more Vitamin B5, 28.5 times more Vitamin B6, 174.1 times more Vitamin B9 and 250.4 times more Vitamin C than Sweet Cucumber Pickles.
• While 500 kcal of Sweet Cucumber Pickles contain 9.6 times more Vitamin A and 1.3 times more Vitamin E than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Sweet Cucumber Pickles provide similar amounts of Vitamin K per 500 calories.
• 500 calories of Boiled Cauliflower have insufficient amounts of Vitamin A
• 500 calories of Sweet Cucumber Pickles have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Boiled and Drained Cauliflower as well as Sweet Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Cauliflower vs Sweet Cucumber Pickles:

• 500 calories of Boiled Cauliflower have 2.5 times more Copper, 5.1 times more Iron, 5.1 times more Magnesium, 8 times more Manganese, 7 times more Phosphorus, 5.6 times more Potassium, more Selenium, 5.6 times more Zinc and 4.8 times more Water than Sweet Cucumber Pickles.
• While 500 kcal of Sweet Cucumber Pickles contain 7.7 times more Sodium than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Sweet Cucumber Pickles contain similar levels of Calcium per 500 calories.
• 500 calories of Sweet Cucumber Pickles lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Cauliflower have 4.3 times more Fat, 11 times more Omega 3, 9.1 times more Fiber and 12.6 times more Protein than Sweet Cucumber Pickles.
• While 500 kcal of Sweet Cucumber Pickles contain 1.3 times more Carbohydrate and 2.2 times more Sugars than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Sweet Cucumber Pickles offer comparable quantities of Energy per 500 calories.
• 500 calories of Sweet Cucumber Pickles provide inadequate amounts of Protein
• Both Boiled and Drained Cauliflower as well as Sweet Cucumber Pickles provide inadequate amounts of Omega 6 in 500 calories.