Comparing Nutrients in 500 calories Cauliflower VS Endive

Weight per 500 calories

• Cauliflower: 2000g
• Endive: 2941g

Cauliflower has 1.5 times more energy per 100g than Endive. It has very low energy density when compared to other foods. Raw Endive having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Endive	25%	9%	66%

Macro Nutrients

	Cauliflower	Endive	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	6.06% 5.9g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	13% 2.2g	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	75.8% 99g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	10% 7.35g	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	240% 91g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	65.7% 36.8g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Endive	Recommended Dietary Allowance
Vitamin A	0% 0μg	353% 3176μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	170% 2.2mg	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	529% 26.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	45.2% 0.59mg	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	1044% 4176μg	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	212% 191mg	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	86.3% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	5662% 6794μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Endive	Recommended Dietary Allowance
Calcium	44% 440mg	153% 1529mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	324% 2.9mg	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	305% 24.4mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	537% 12.4mg	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	118% 824mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	272% 9235mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	43% 647mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	211% 23.2mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	74.6% 2759g	3700g per day for Men 19-50 years

Cauliflower VS Endive Nutrients Per 500 Kcal

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

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

• 500 calories of Cauliflower have 6.3 times more Vitamin B6 and 5 times more Vitamin C than Endive.
• While 500 kcal of Raw Endive contain more Vitamin A, 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B5, 3.7 times more Vitamin B9, 8.1 times more Vitamin E and 21.9 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Endive provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Endive:

• 500 calories of Cauliflower have 2 times more Selenium than Endive.
• While 500 kcal of Raw Endive contain 3.5 times more Calcium, 3.7 times more Copper, 2.9 times more Iron, 1.5 times more Magnesium, 4 times more Manganese, 1.5 times more Potassium, 4.3 times more Zinc and 1.5 times more Water than Raw Cauliflower.
• Both Cauliflower and Endive contain similar levels of Phosphorus and Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 5.2 times more Sugars than Endive.
• While 500 kcal of Raw Endive contain 1.3 times more Omega 3, 6.9 times more Omega 6 and 2.3 times more Fiber than Raw Cauliflower.
• Both Cauliflower and Endive offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cauliflower provide inadequate amounts of Omega 6