Comparing Nutrients in 500 calories Cauliflower VS Salted Mustard Cabbage

Weight per 500 calories

• Cauliflower: 2000g
• Salted Mustard Cabbage: 1786g

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

Discover which food has more nutrients per 500 calories - Cauliflower or Salted Mustard Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Salted Mustard Cabbage	16%	3%	81%

Macro Nutrients

	Cauliflower	Salted Mustard Cabbage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2% 0.34g	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	77.3% 101g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	34.5% 25g	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	146% 55.4g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Salted Mustard Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 875μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	80.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	66.4% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	412% 5.36mg	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	321% 1286μg	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	0% 0mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	1720% 2064μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	44% 440mg	120% 1196mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	67.5% 0.61mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	63.8% 268mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	169% 3.9mg	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	69% 482mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	129% 4393mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	854% 12804mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	44.4% 1645g	3700g per day for Men 19-50 years

Cauliflower VS Salted Mustard Cabbage Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Salted Mustard Cabbage?

Lets compare vitamin content per 500 calories of Cauliflower vs Salted Mustard Cabbage:

• 500 calories of Cauliflower have 1.4 times more Vitamin B1, 4 times more Vitamin B5, more Vitamin C and 4.5 times more Vitamin E than Salted Mustard Cabbage.
• While 500 kcal of Salted Mustard Cabbage contain more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 6.7 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Salted Mustard Cabbage provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Cauliflower have insufficient amounts of Vitamin A
• 500 calories of Salted Mustard Cabbage have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Cauliflower as well as Salted Mustard Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Salted Mustard Cabbage:

• 500 calories of Cauliflower have 1.3 times more Copper, 1.8 times more Phosphorus and 1.4 times more Potassium than Salted Mustard Cabbage.
• While 500 kcal of Salted Mustard Cabbage contain 2.7 times more Calcium, 1.5 times more Iron, 1.3 times more Manganese, 1.3 times more Selenium and 21.3 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Salted Mustard Cabbage contain similar levels of Magnesium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 1.5 times more Sugars and 2 times more Protein than Salted Mustard Cabbage.
• While 500 kcal of Salted Mustard Cabbage contain 1.5 times more Omega 3 and 1.4 times more Fiber than Raw Cauliflower.
• Both Cauliflower and Salted Mustard Cabbage offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Cauliflower as well as Salted Mustard Cabbage provide inadequate amounts of Omega 6 in 500 calories.