Comparing Nutrients in 500 calories Cauliflower VS Canned Carrots with Salt

Weight per 500 calories

• Cauliflower: 2000g
• Canned Carrots with Salt: 2000g

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 Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cauliflower	Canned Carrots 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	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	9.3% 1.58g	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	85.2% 111g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	68.4% 49.6g	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	79% 30g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	172% 2.24mg	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	45% 180μg	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	60% 54mg	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	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	44% 440mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	231% 2.08mg	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	160% 13mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	391% 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	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	50.2% 1859g	3700g per day for Men 19-50 years

Cauliflower VS Canned Carrots With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Canned Carrots with Salt?

Lets compare vitamin content per 500 calories of Cauliflower vs Canned Carrots with Salt:

• 500 calories of Cauliflower have 2.8 times more Vitamin B1, 2 times more Vitamin B2, 4.9 times more Vitamin B5, 1.6 times more Vitamin B6, 6.3 times more Vitamin B9, 17.9 times more Vitamin C and 1.6 times more Vitamin K than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain more Vitamin A and 9.3 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Canned Carrots with Salt provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Canned Carrots with Salt:

• 500 calories of Cauliflower have 1.9 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Selenium than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 2.7 times more Copper, 1.5 times more Iron, 2.9 times more Manganese and 8.1 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Canned Carrots with Salt contain similar levels of Calcium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 1.4 times more Omega 3, 1.3 times more Fiber and 3 times more Protein than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 1.3 times more Sugars than Raw Cauliflower.
• Both Cauliflower and Canned Carrots with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Cauliflower as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 500 calories.