Comparing Nutrients in 500 calories Cauliflower VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES

Weight per 500 calories

• Cauliflower: 2000g
• Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES: 124g

Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 16.2 times more energy per unit of mass than Raw Cauliflower, which is very high in comparison to other foods. Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Cauliflower or Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Cauliflower	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	2.48% 0.79g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	0.39% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.43% 1.24mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 99g	85.8% 112g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	72.7% 52.7g	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	3.26% 1.24g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	8.6% 4.83g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	0% 0μg	150% 1349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	239% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	205% 32.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	261% 3.4mg	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	153% 614μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	356% 8.54μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1071% 964mg	1.38% 1.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	40.2% 241IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	44% 440mg	0.37% 3.7mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	17.6% 0.16mg	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	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	4.42% 18.6mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	34% 0.78mg	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	12% 83mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	2.77% 94mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	20.3% 11μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	67.4% 7.4mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	0.04% 1.5g	3700g per day for Men 19-50 years

Cauliflower VS Cereals Ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES?

Lets compare vitamin content per 500 calories of Cauliflower vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 500 calories of Cauliflower have 18.4 times more Vitamin B5, 1.9 times more Vitamin B9, 778.9 times more Vitamin C and 1252.4 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain more Vitamin A, 1.8 times more Vitamin B1, 2.6 times more Vitamin B2, 3.2 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Cauliflower.
• Both Cauliflower and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide similar amounts of Vitamin B6 and Vitamin E per 500 calories.
• 500 calories of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 500 calories for Cauliflower vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 500 calories of Cauliflower have 118.5 times more Calcium, 4.9 times more Copper, 16.2 times more Magnesium, 4 times more Manganese, 10.6 times more Phosphorus, 63.6 times more Potassium and 1239.9 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 1.3 times more Sodium and 1.4 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain similar levels of Iron and Selenium per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 48.5 times more Omega 3, 32.3 times more Fiber and 8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 500 kcal of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain 1.4 times more Sugars than Raw Cauliflower.
• Both Cauliflower and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Cauliflower as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 6 in 500 calories.