Comparing Nutrients in 500 calories Cooked Frozen Cauliflower with Salt VS Sunflower Seeds

Weight per 500 calories

• Cooked Frozen Cauliflower with Salt: 2941g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 34.4 times more energy per unit of mass than Boiled Frozen Cauliflower, drained with Salt, which is very high in comparison to other foods. Cooked Frozen Cauliflower with Salt having very low energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Cauliflower with Salt or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower with Salt	31%	9%	60%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cooked Frozen Cauliflower with Salt	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.67% 6.47g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	149% 2.4g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	4.15% 0.71g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.5% 93g	13% 17g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	209% 79.4g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	84.6% 47.4g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower with Salt	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.6% 2.9mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	88.6% 1.15mg	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	301% 1206μg	48.6% 194μg	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	1023% 921mg	1.33% 1.2mg	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	11.8% 1.76mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	292% 350μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower with Salt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	50% 500mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	78.4% 0.71mg	171% 1.54mg	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	151% 12mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	63% 265mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	72.6% 1.67mg	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	101% 706mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	120% 4088mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	32% 17.6μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	498% 7471mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.82mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	74.7% 2765g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Frozen Cauliflower with Salt vs Sunflower Seeds:

• Boiled Frozen Cauliflower, drained with Salt has 5.1 times more Vitamin B2, 1.3 times more Vitamin B3, 3 times more Vitamin B5, 2.2 times more Vitamin B6, 6.2 times more Vitamin B9, 768 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.1 times more Vitamin E than Boiled Frozen Cauliflower, drained with Salt.
• Both Boiled Frozen Cauliflower, drained with Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled Frozen Cauliflower, drained with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Cauliflower with Salt vs Sunflower Seeds:

• Boiled Frozen Cauliflower, drained with Salt has 7.5 times more Calcium, 2.7 times more Iron, 2.6 times more Manganese, 1.2 times more Phosphorus, 7.4 times more Potassium, 969.5 times more Sodium and 682.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Copper and 2.6 times more Selenium than Boiled Frozen Cauliflower, drained with Salt.
• Both Boiled Frozen Cauliflower, drained with Salt and Dried Sunflower Seed Kernels have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Frozen Cauliflower, drained with Salt has 46.4 times more Omega 3, 5.4 times more Carbohydrate, 6 times more Sugars, 10.8 times more Fiber and 2.7 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.8 times more Fat, 3.8 times more Saturated Fat and 28 times more Omega 6 than Boiled Frozen Cauliflower, drained with Salt.
• Both Boiled Frozen Cauliflower, drained with Salt and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Boiled Frozen Cauliflower, drained with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.