Comparing Nutrients in 500 calories Cauliflower VS Boiled Young Pods With Seeds Cowpeas

Weight per 500 calories

• Cauliflower: 2000g
• Boiled Young Pods With Seeds Cowpeas: 1471g

Boiled and Drained Young Pods With Seeds Cowpeas have 1.4 times more energy per unit of mass than Raw Cauliflower, which is low in comparison to other foods. Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Cauliflower or Boiled Young Pods With Seeds Cowpeas?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%

Macro Nutrients

	Cauliflower	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	4.55% 4.4g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	47.8% 0.76g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	6.23% 1.06g	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	79% 103g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	NA	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	NA	38g per day for Men 19-50 years
Protein	68.6% 38.4g	68.3% 38.2g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1029μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	139% 1.8mg	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	96% 382μg	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	278% 250mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	44% 440mg	81% 809mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	116% 1.04mg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	144% 603mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	140% 3.22mg	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	103% 721mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	84.8% 2882mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	18.7% 10.3μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	2.94% 44mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	35.6% 1316g	3700g per day for Men 19-50 years

Cauliflower VS Boiled Young Pods With Seeds Cowpeas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Boiled Young Pods With Seeds Cowpeas?

Lets compare vitamin content per 500 calories of Cauliflower vs Boiled Young Pods With Seeds Cowpeas:

• 500 calories of Cauliflower have 1.4 times more Vitamin B5, 2 times more Vitamin B6, 3 times more Vitamin B9 and 3.9 times more Vitamin C than Boiled Young Pods With Seeds Cowpeas.
• While 500 kcal of Boiled and Drained Young Pods With Seeds Cowpeas contain more Vitamin A and 1.3 times more Vitamin B1 than Raw Cauliflower.
• Both Cauliflower and Boiled Young Pods With Seeds Cowpeas provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Boiled and Drained Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Boiled Young Pods With Seeds Cowpeas:

• 500 calories of Cauliflower have 1.2 times more Phosphorus, 2.1 times more Potassium, 13.6 times more Sodium, 1.5 times more Zinc and 1.4 times more Water than Boiled Young Pods With Seeds Cowpeas.
• While 500 kcal of Boiled and Drained Young Pods With Seeds Cowpeas contain 1.8 times more Calcium, 1.3 times more Copper and 2 times more Magnesium than Raw Cauliflower.
• Both Cauliflower and Boiled Young Pods With Seeds Cowpeas contain similar levels of Iron, Manganese and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Young Pods With Seeds Cowpeas contain 2.5 times more Omega 3 than Raw Cauliflower.
• Both Cauliflower and Boiled Young Pods With Seeds Cowpeas offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw Cauliflower as well as Boiled and Drained Young Pods With Seeds Cowpeas provide inadequate amounts of Omega 6 in 500 calories.