Comparing Nutrients in 500 calories Cauliflower VS Boiled Broccoli with Salt

Weight per 500 calories

• Cauliflower: 2000g
• Boiled Broccoli with Salt: 1429g

Boiled and Drained Broccoli with Salt has 1.4 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 Boiled Broccoli with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled Broccoli with Salt	23%	9%	68%

Macro Nutrients

	Cauliflower	Boiled Broccoli with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	4.3% 0.73g	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	79% 103g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.14g	g per day for Men 19-50 years
Fiber	105% 40g	124% 47g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled Broccoli with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	220% 2.86mg	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	386% 1543μg	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	1071% 964mg	1030% 927mg	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	10.7% 1.6mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled Broccoli with Salt	Recommended Dietary Allowance
Calcium	44% 440mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	1.43% 57μg	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	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	120% 2.77mg	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	137% 957mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	250% 3743mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	34.5% 1275g	3700g per day for Men 19-50 years

Cauliflower VS Boiled Broccoli With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Boiled Broccoli with Salt?

Lets compare vitamin content per 500 calories of Cauliflower vs Boiled Broccoli with Salt:

• 500 calories of Cauliflower have 1.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled Broccoli with Salt.
• While 500 kcal of Boiled and Drained Broccoli with Salt contain more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B9, 12.9 times more Vitamin E and 6.5 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Boiled Broccoli with Salt provide similar amounts of Vitamin B1 and Vitamin C per 500 calories.
• 500 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Boiled and Drained Broccoli with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Boiled Broccoli with Salt:

• 500 calories of Cauliflower have 1.4 times more Potassium and 1.4 times more Water than Boiled Broccoli with Salt.
• While 500 kcal of Boiled and Drained Broccoli with Salt contain 1.3 times more Calcium, 1.9 times more Selenium and 6.2 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Boiled Broccoli with Salt contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc per 500 calories.
• Both Raw Cauliflower as well as Boiled and Drained Broccoli with Salt lack sufficient amounts of Fluoride in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 1.9 times more Sugars and 1.8 times more Fructose than Boiled Broccoli with Salt.
• While 500 kcal of Boiled and Drained Broccoli with Salt contain 5.7 times more Omega 3 than Raw Cauliflower.
• Both Cauliflower and Boiled Broccoli with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Raw Cauliflower as well as Boiled and Drained Broccoli with Salt provide inadequate amounts of Omega 6 in 500 calories.