Comparing Nutrients in 500 calories Cauliflower VS Figs

Weight per 500 calories

• Cauliflower: 2000g
• Figs: 676g

Raw Figs have 3 times more energy per unit of mass than Raw Cauliflower, which is average in comparison to other foods. Cauliflower having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Figs	4%	3%	93%

Macro Nutrients

	Cauliflower	Figs	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	2.1% 2.03g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	5.72% 0.97g	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	100% 130g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	152% 110g	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	51.6% 19.6g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	9.05% 5.07g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Figs	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.26% 47.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	40.5% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	58.7% 0.76mg	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	10% 40.5μg	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	15% 13.5mg	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	4.95% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Figs	Recommended Dietary Allowance
Calcium	44% 440mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	52.6% 0.47mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	37.6% 0.86mg	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	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	46% 1568mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	2.46% 1.35μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	0.45% 6.76mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	14.4% 535g	3700g per day for Men 19-50 years

Cauliflower VS Figs Nutrients Per 500 Kcal

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

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

• 500 calories of Cauliflower have 2.5 times more Vitamin B1, 3.6 times more Vitamin B2, 3.8 times more Vitamin B3, 6.6 times more Vitamin B5, 4.8 times more Vitamin B6, 28.1 times more Vitamin B9, 71.3 times more Vitamin C, 2.2 times more Vitamin E and 9.8 times more Vitamin K than Figs.
• 500 calories of Figs have insufficient amounts of Vitamin E
• Both Raw Cauliflower as well as Raw Figs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Figs:

• 500 calories of Cauliflower have 1.9 times more Calcium, 1.6 times more Copper, 3.4 times more Iron, 2.6 times more Magnesium, 3.6 times more Manganese, 9.3 times more Phosphorus, 3.8 times more Potassium, 8.9 times more Selenium, 88.8 times more Sodium, 5.3 times more Zinc and 3.4 times more Water than Figs.
• 500 calories of Figs lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have more Omega 3, 2 times more Fiber and 7.6 times more Protein than Figs.
• While 500 kcal of Raw Figs contain 1.3 times more Carbohydrate and 2.9 times more Sugars than Raw Cauliflower.
• Both Cauliflower and Figs offer comparable quantities of Energy per 500 calories.
• 500 calories of Figs provide inadequate amounts of Omega 3 and Protein
• Both Raw Cauliflower as well as Raw Figs provide inadequate amounts of Omega 6 in 500 calories.