Comparing Nutrients in 500 calories Boiled Cauliflower VS Soymilk, chocolate, with added calcium, vitamins A and D

Weight per 500 calories

• Boiled Cauliflower: 2174g
• Soymilk, chocolate, with added calcium, vitamins A and D: 794g

Soymilk, chocolate, with added calcium, vitamins A and D have 2.7 times more energy per unit of mass than Boiled and Drained Cauliflower, which is low in comparison to other foods. Boiled Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Cauliflower or Soymilk, chocolate, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Boiled Cauliflower	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	5.95% 1.9g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	27.3% 4.63g	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	60.7% 79g	130g per day for Men 19-50 years
Sugars	62.4% 45.2g	86% 62.4g	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	8.35% 3.17g	38g per day for Men 19-50 years
Protein	71.4% 40g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	61.7% 556μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	160% 2.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	221% 11mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	289% 3.76mg	47% 0.61mg	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	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	231% 5.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1070% 963mg	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	53% 317IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.52mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	250% 300μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	34.8% 348mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	43.5% 0.39mg	182% 1.63mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	28.3% 119mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	91% 3087mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	69.3% 38μg	55μg per day for Men 19-50 years
Sodium	21.7% 326mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	18.4% 679g	3700g per day for Men 19-50 years

Boiled Cauliflower VS Soymilk, Chocolate, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Cauliflower or Soymilk, chocolate, with added calcium, vitamins A and D?

Lets compare vitamin content per 500 calories of Boiled Cauliflower vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 500 calories of Boiled Cauliflower have 5.2 times more Vitamin B1, 2.2 times more Vitamin B3, 15.6 times more Vitamin B5, 6.2 times more Vitamin B6, 11 times more Vitamin B9, 71.4 times more Vitamin C, 1.7 times more Vitamin E and 12.6 times more Vitamin K than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain 25.6 times more Vitamin A, 1.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Cauliflower.
• 500 calories of Boiled Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 500 calories of Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin E

Comparing minerals per 500 calories for Boiled Cauliflower vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 500 calories of Boiled Cauliflower have 1.8 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus, 2.7 times more Potassium, 1.4 times more Zinc and 3 times more Water than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain 2.9 times more Calcium, 4.2 times more Copper, 2.9 times more Selenium and 1.3 times more Sodium than Boiled and Drained Cauliflower.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Cauliflower have 6.1 times more Omega 3, 15.8 times more Fiber and 2.2 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain 4.3 times more Omega 6 and 1.4 times more Sugars than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Soymilk, chocolate, with added calcium, vitamins A and D offer comparable quantities of Energy, Fat and Carbohydrate per 500 calories.
• 500 calories of Boiled Cauliflower provide inadequate amounts of Omega 6
• 500 calories of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber