Comparing Nutrients in 500 calories Cauliflower VS Garlic bread, frozen

Weight per 500 calories

• Cauliflower: 2000g
• Garlic bread, frozen: 143g

Garlic bread, frozen has 14 times more energy per unit of mass than Raw Cauliflower, which is high in comparison to other foods. Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Cauliflower or Garlic bread, frozen?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Cauliflower	Garlic bread, frozen	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	24.5% 23.7g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	45.2% 7.7g	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	46% 59.6g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	7.27% 5.27g	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	1.22% 0.89g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	105% 40g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.06% 18.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	9.12% 0.12mg	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	66.4% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.76% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1071% 964mg	0.32% 0.29mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.14% 13IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	44% 440mg	3.86% 38.6mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	17% 0.15mg	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	54.5% 4.36mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	7.82% 33mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	27.4% 0.63mg	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	17.8% 124mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	4.33% 147mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	43% 23.7μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	52% 777mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	1.23% 45.4g	3700g per day for Men 19-50 years

Cauliflower VS Garlic Bread, Frozen Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Garlic bread, frozen?

Lets compare vitamin content per 500 calories of Cauliflower vs Garlic bread, frozen:

• 500 calories of Cauliflower have 1.5 times more Vitamin B1, 4.6 times more Vitamin B2, 1.7 times more Vitamin B3, 14.1 times more Vitamin B5, 31 times more Vitamin B6, 4.3 times more Vitamin B9, 3374 times more Vitamin C and 7.4 times more Vitamin K than Garlic bread, frozen.
• Both Cauliflower and Garlic bread, frozen provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Garlic bread, frozen have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Cauliflower as well as Garlic bread, frozen have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Garlic bread, frozen:

• 500 calories of Cauliflower have 11.4 times more Calcium, 5.1 times more Copper, 1.9 times more Iron, 9.1 times more Magnesium, 4.9 times more Manganese, 7.1 times more Phosphorus, 40.6 times more Potassium, 4.3 times more Zinc and 40.6 times more Water than Garlic bread, frozen.
• While 500 kcal of Garlic bread, frozen contain 2 times more Selenium and 1.3 times more Sodium than Raw Cauliflower.
• 500 calories of Garlic bread, frozen lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 5.5 times more Omega 3, 1.7 times more Carbohydrate, 7.2 times more Sugars, 21.9 times more Fructose, 11.2 times more Fiber and 3.2 times more Protein than Garlic bread, frozen.
• While 500 kcal of Garlic bread, frozen contain 4.2 times more Fat, 2.9 times more Saturated Fat and 24 times more Omega 6 than Raw Cauliflower.
• Both Cauliflower and Garlic bread, frozen offer comparable quantities of Energy per 500 calories.
• 500 calories of Cauliflower provide inadequate amounts of Omega 6
• 500 calories of Garlic bread, frozen provide inadequate amounts of Omega 3 and Fiber