Comparing Nutrients in 500 calories Cauliflower VS Tropical Colada V8 SPLASH Smoothies

Weight per 500 calories

• Cauliflower: 2000g
• Tropical Colada V8 SPLASH Smoothies: 1220g

Tropical Colada V8 SPLASH Smoothies have 1.6 times more energy per unit of mass than Raw Cauliflower, which is low in comparison to other foods. Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Cauliflower or Tropical Colada V8 SPLASH Smoothies?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Tropical Colada V8 SPLASH Smoothies	13%	0%	87%

Macro Nutrients

	Cauliflower	Tropical Colada V8 SPLASH Smoothies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	0% 0g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 99g	80% 104g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	123% 89.3g	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	26.8% 19.4g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	105% 40g	13% 4.88g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Tropical Colada V8 SPLASH Smoothies	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	0% 0mg	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	285% 1140μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	122% 2.93μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1071% 964mg	331% 298mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Tropical Colada V8 SPLASH Smoothies	Recommended Dietary Allowance
Calcium	44% 440mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	105% 8.4mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	NA	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	126% 880mg	NA	700mg per day for Men 19-50 years
Potassium	176% 5980mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	40% 600mg	16.3% 244mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	NA	11mg per day for Men 19-50 years
Water	49.8% 1841g	29.8% 1101g	3700g per day for Men 19-50 years

Cauliflower VS Tropical Colada V8 SPLASH Smoothies Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Tropical Colada V8 SPLASH Smoothies?

Lets compare vitamin content per 500 calories of Cauliflower vs Tropical Colada V8 SPLASH Smoothies:

• 500 calories of Cauliflower have more Vitamin B6 and 3.2 times more Vitamin C than Tropical Colada V8 SPLASH Smoothies.
• While 500 kcal of Tropical Colada V8 SPLASH Smoothies contain more Vitamin B12 than Raw Cauliflower.
• Both Cauliflower and Tropical Colada V8 SPLASH Smoothies provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Cauliflower have insufficient amounts of Vitamin B12
• 500 calories of Tropical Colada V8 SPLASH Smoothies have insufficient amounts of Vitamin B6

Comparing minerals per 500 calories for Cauliflower vs Tropical Colada V8 SPLASH Smoothies:

• 500 calories of Cauliflower have 4.6 times more Iron, 20.4 times more Potassium, 2.5 times more Sodium and 1.7 times more Water than Tropical Colada V8 SPLASH Smoothies.
• Both Cauliflower and Tropical Colada V8 SPLASH Smoothies contain similar levels of Calcium per 500 calories.
• 500 calories of Tropical Colada V8 SPLASH Smoothies lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 8.2 times more Fiber and 2.6 times more Protein than Tropical Colada V8 SPLASH Smoothies.
• While 500 kcal of Tropical Colada V8 SPLASH Smoothies contain 2.3 times more Sugars than Raw Cauliflower.
• Both Cauliflower and Tropical Colada V8 SPLASH Smoothies offer comparable quantities of Energy and Carbohydrate per 500 calories.