Comparing Nutrients in 500 calories Cauliflower VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Cauliflower: 2000g
• Canned Carrots with Liquids and Salt: 2174g

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 Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cauliflower	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	7.16% 1.2g	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	89.8% 117g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	73.8% 53.5g	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	103% 39g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	187% 2.43mg	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	43.5% 174μg	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	48.3% 43.5mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	44% 440mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	249% 2.24mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	425% 9.8mg	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	126% 880mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	54.6% 2022g	3700g per day for Men 19-50 years

Cauliflower VS Canned Carrots With Liquids And Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Cauliflower have 2.4 times more Vitamin B1, 2 times more Vitamin B2, 4.4 times more Vitamin B5, 1.5 times more Vitamin B6, 6.6 times more Vitamin B9, 22.2 times more Vitamin C and 1.5 times more Vitamin K than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain more Vitamin A and 9.9 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Canned Carrots with Liquids and 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 Canned Carrots Solids and Liquids 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 Liquids and Salt:

• 500 calories of Cauliflower have 1.5 times more Magnesium, 2 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Selenium than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 1.5 times more Calcium, 2.9 times more Copper, 1.3 times more Iron, 3.2 times more Manganese and 8.7 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Canned Carrots with Liquids and Salt contain similar levels of Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 1.7 times more Omega 3 and 3 times more Protein than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 1.4 times more Sugars than Raw Cauliflower.
• Both Cauliflower and Canned Carrots with Liquids and Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Raw Cauliflower as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 6 in 500 calories.