Comparing Nutrients in 500 calories Cauliflower VS Cucumber

Weight per 500 calories

• Cauliflower: 2000g
• Cucumber: 3333g

Cauliflower has 1.7 times more energy per 100g than Cucumber. It has very low energy density when compared to other foods. Raw Whole Cucumber having very low energy density.

Discover which food has more nutrients per 500 calories - Cauliflower or Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cucumber	14%	5%	81%

Macro Nutrients

	Cauliflower	Cucumber	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	3.8% 3.67g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	3.85% 1.23g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	5.5% 0.93g	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	93% 121g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	76.8% 55.7g	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	40% 29g	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	% 25.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 1g	g per day for Men 19-50 years
Fiber	105% 40g	44% 16.7g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	38.7% 21.7g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cucumber	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	173% 8.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	107% 32μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	285% 1140μg	58.3% 233μg	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	104% 93mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	456% 547μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cucumber	Recommended Dietary Allowance
Calcium	44% 440mg	53.3% 533mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	152% 1.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	1.1% 43.3μg	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	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	114% 2.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	276% 124μg	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	114% 800mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	144% 4900mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	4.44% 66.7mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	60.6% 6.67mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	85.8% 3174g	3700g per day for Men 19-50 years

Cauliflower VS Cucumber Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Cucumber?

Lets compare vitamin content per 500 calories of Cauliflower vs Cucumber:

• 500 calories of Cauliflower have 3.1 times more Vitamin B3, 1.5 times more Vitamin B5, 2.8 times more Vitamin B6, 4.9 times more Vitamin B9, 10.3 times more Vitamin C and 1.6 times more Vitamin E than Cucumber.
• While 500 kcal of Raw Whole Cucumber contain more Vitamin A and 1.8 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Cucumber provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Cauliflower have insufficient amounts of Vitamin A
• 500 calories of Cucumber have insufficient amounts of Vitamin E
• Both Raw Cauliflower as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Cucumber:

• 500 calories of Cauliflower have 1.2 times more Potassium and 9 times more Sodium than Cucumber.
• While 500 kcal of Raw Whole Cucumber contain 1.8 times more Copper, 1.4 times more Magnesium and 1.7 times more Water than Raw Cauliflower.
• Both Cauliflower and Cucumber contain similar levels of Calcium, Iron, Manganese, Phosphorus, Selenium and Zinc per 500 calories.
• Both Raw Cauliflower as well as Raw Whole Cucumber lack sufficient amounts of Fluoride in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 1.8 times more Omega 3, 2.4 times more Fiber and 1.8 times more Protein than Cucumber.
• While 500 kcal of Raw Whole Cucumber contain 1.5 times more Sugars and 1.5 times more Fructose than Raw Cauliflower.
• Both Cauliflower and Cucumber offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Cauliflower as well as Raw Whole Cucumber provide inadequate amounts of Omega 6 in 500 calories.