Comparing Nutrients in 500 calories Green Cauliflower VS Cooked Green Cauliflower with Salt

Weight per 500 calories

• Green Cauliflower: 1613g
• Cooked Green Cauliflower with Salt: 1563g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Green Cauliflower or Cooked Green Cauliflower with Salt?

Macros Ratio

	Protein	Fat	Carbs
Green Cauliflower	30%	7%	63%
Cooked Green Cauliflower with Salt	30%	7%	63%

Macro Nutrients

	Green Cauliflower	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5% 4.84g	5% 4.84g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	2.75% 0.47g	2.76% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	75.5% 98g	130g per day for Men 19-50 years
Sugars	67.4% 49g	NA	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	136% 51.6g	136% 51.6g	38g per day for Men 19-50 years
Protein	85% 47.6g	85% 47.5g	56g per day for Men 19-50 years

Vitamins

	Green Cauliflower	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	14.3% 129μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	66.5% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	225% 11.2mg	213% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.6mg	248% 3.2mg	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	230% 919μg	160% 641μg	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	1579% 1421mg	1260% 1134mg	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	4.3% 0.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	272% 326μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Cauliflower	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Calcium	53.2% 532mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	73.5% 0.66mg	69.4% 0.63mg	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	147% 11.8mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	70.7% 297mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	164% 3.8mg	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	143% 1000mg	127% 891mg	700mg per day for Men 19-50 years
Potassium	142% 4839mg	128% 4344mg	3400mg per day for Men 19-50 years
Selenium	17.6% 9.68μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	24.7% 371mg	270% 4047mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	89.5% 9.84mg	11mg per day for Men 19-50 years
Water	39% 1448g	37.8% 1398g	3700g per day for Men 19-50 years

Green Cauliflower VS Cooked Green Cauliflower With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Green Cauliflower or Cooked Green Cauliflower with Salt?

Lets compare vitamin content per 500 calories of Green Cauliflower vs Cooked Green Cauliflower with Salt:

• 500 calories of Green Cauliflower have 1.4 times more Vitamin B9 and 1.3 times more Vitamin C than Cooked Green Cauliflower with Salt.
• Both Green Cauliflower and Cooked Green Cauliflower with Salt provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 calories.
• Both Raw Green Cauliflower as well as Cooked Green Cauliflower with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Green Cauliflower vs Cooked Green Cauliflower with Salt:

• 500 kcal of Cooked Green Cauliflower with Salt contain 1.3 times more Selenium and 10.9 times more Sodium than Raw Green Cauliflower.
• Both Green Cauliflower and Cooked Green Cauliflower with Salt contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Raw Green Cauliflower and Cooked Green Cauliflower with Salt have similar amounts of macro-nutrients per 500 kcal
• Both Green Cauliflower and Cooked Green Cauliflower with Salt offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per 500 calories.
• Both Raw Green Cauliflower as well as Cooked Green Cauliflower with Salt provide inadequate amounts of Omega 6 in 500 calories.