Comparing Nutrients in 500 calories Cauliflower VS Cookies, sugar wafer, with creme filling, sugar free

Weight per 500 calories

• Cauliflower: 2000g
• Cookies, sugar wafer, with creme filling, sugar free: 94g

Cookies, sugar wafer, with creme filling, sugar free have 21.2 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 Cookies, sugar wafer, with creme filling, sugar free?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%

Macro Nutrients

	Cauliflower	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	43.7% 0.7g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	55.4% 9.42g	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	48% 62.4g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	0% 0g	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	35.4% 13.5g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	1.85% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	0.65% 0.008mg	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	9.9% 39.5μg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	2.04% 2.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Calcium	44% 440mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	3.98% 0.036mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	1.57% 6.6mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	10.4% 0.24mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	1.58% 53.7mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	10.8% 5.93μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	4.46% 67mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	0.018% 0.66g	3700g per day for Men 19-50 years

Cauliflower VS Cookies, Sugar Wafer, With Creme Filling, Sugar Free Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Cookies, sugar wafer, with creme filling, sugar free?

Lets compare vitamin content per 500 calories of Cauliflower vs Cookies, sugar wafer, with creme filling, sugar free:

• 500 calories of Cauliflower have 4.4 times more Vitamin B1, 8.5 times more Vitamin B2, 6 times more Vitamin B3, 144.6 times more Vitamin B5, 434.2 times more Vitamin B6, 28.8 times more Vitamin B9, more Vitamin C and 126.6 times more Vitamin K than Cookies, sugar wafer, with creme filling, sugar free.
• While 500 kcal of Cookies, sugar wafer, with creme filling, sugar free contain 1.8 times more Vitamin E than Raw Cauliflower.
• 500 calories of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Cookies, sugar wafer, with creme filling, sugar free:

• 500 calories of Cauliflower have more Calcium, 21.8 times more Copper, 6.9 times more Iron, 45.5 times more Magnesium, 13 times more Manganese, 23.4 times more Phosphorus, 111.4 times more Potassium, 2 times more Selenium, 9 times more Sodium, 28.7 times more Zinc and 2793.7 times more Water than Cookies, sugar wafer, with creme filling, sugar free.
• 500 calories of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 1.6 times more Carbohydrate, more Sugars, 3 times more Fiber and 11.4 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• While 500 kcal of Cookies, sugar wafer, with creme filling, sugar free contain 4.8 times more Fat, 1.5 times more Saturated Fat, 2.3 times more Omega 3 and 29.4 times more Omega 6 than Raw Cauliflower.
• Both Cauliflower and Cookies, sugar wafer, with creme filling, sugar free offer comparable quantities of Energy per 500 calories.
• 500 calories of Cauliflower provide inadequate amounts of Omega 6
• 500 calories of Cookies, sugar wafer, with creme filling, sugar free provide inadequate amounts of Protein