Comparing Nutrients in 500 calories Cauliflower VS Low Salt Ketchup

Weight per 500 calories

• Cauliflower: 2000g
• Low Salt Ketchup: 495g

Low sodium Ketchup has 4 times more energy per unit of mass than Raw Cauliflower, which is average in comparison to other foods. Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Cauliflower or Low Salt Ketchup?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Low Salt Ketchup	4%	1%	95%

Macro Nutrients

	Cauliflower	Low Salt Ketchup	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.14% 0.19g	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	104% 136g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	145% 105g	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	59.5% 43g	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	% 50.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 11.4g	g per day for Men 19-50 years
Fiber	105% 40g	3.9% 1.5g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	9.2% 5.15g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Low Salt Ketchup	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.3% 129μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	63.2% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	4.65% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	60% 0.78mg	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	11% 44.6μg	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	22.6% 20.3mg	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	48% 7.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	12.4% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Low Salt Ketchup	Recommended Dietary Allowance
Calcium	44% 440mg	7.43% 74.3mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	46.8% 0.42mg	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	21.7% 1.73mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	18% 0.42mg	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	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	41% 1391mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	6.3% 3.47μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	7.65% 0.84mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	9.17% 339g	3700g per day for Men 19-50 years

Cauliflower VS Low Salt Ketchup Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Low Salt Ketchup?

Lets compare vitamin content per 500 calories of Cauliflower vs Low Salt Ketchup:

• 500 calories of Cauliflower have 18.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 57.3 times more Vitamin B5, 4.7 times more Vitamin B6, 25.6 times more Vitamin B9, 47.5 times more Vitamin C and 20.9 times more Vitamin K than Low Salt Ketchup.
• While 500 kcal of Low sodium Ketchup contain more Vitamin A and 4.5 times more Vitamin E than Raw Cauliflower.
• 500 calories of Cauliflower have insufficient amounts of Vitamin A
• 500 calories of Low Salt Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Cauliflower as well as Low sodium Ketchup have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Low Salt Ketchup:

• 500 calories of Cauliflower have 5.9 times more Calcium, 1.9 times more Copper, 4.8 times more Iron, 4.7 times more Magnesium, 7.5 times more Manganese, 6.8 times more Phosphorus, 4.3 times more Potassium, 3.5 times more Selenium, 6.1 times more Sodium, 6.4 times more Zinc and 5.4 times more Water than Low Salt Ketchup.
• 500 calories of Low Salt Ketchup lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 60.6 times more Omega 3, 26.9 times more Fiber and 7.5 times more Protein than Low Salt Ketchup.
• While 500 kcal of Low sodium Ketchup contain 1.4 times more Carbohydrate, 2.8 times more Sugars and 2.2 times more Fructose than Raw Cauliflower.
• Both Cauliflower and Low Salt Ketchup offer comparable quantities of Energy per 500 calories.
• 500 calories of Low Salt Ketchup provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Cauliflower as well as Low sodium Ketchup provide inadequate amounts of Omega 6 in 500 calories.