Comparing Nutrients in 500 calories Cauliflower VS Stir-Fried White Mushrooms

Weight per 500 calories

• Cauliflower: 2000g
• Stir-Fried White Mushrooms: 1923g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Cauliflower or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Cauliflower	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	6.54% 6.35g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	2.4% 0.77g	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	18% 3.08g	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	59.8% 77.7g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	0% 0g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	105% 40g	91% 34.6g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	685% 8.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	479% 76.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	558% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	62% 0.81mg	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% 385μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	25.6% 154IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	44% 440mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	622% 5.6mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	50.4% 212mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	39.3% 0.9mg	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	288% 2019mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	224% 7615mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	486% 267μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	100% 11mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	47.3% 1752g	3700g per day for Men 19-50 years

Cauliflower VS Stir-Fried White Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Stir-Fried White Mushrooms?

Lets compare vitamin content per 500 calories of Cauliflower vs Stir-Fried White Mushrooms:

• 500 calories of Cauliflower have 4.6 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• While 500 kcal of Stir-Fried White Mushrooms contain 1.8 times more Vitamin B1, 7.4 times more Vitamin B2, 7.6 times more Vitamin B3, 2.1 times more Vitamin B5 and more Vitamin D than Raw Cauliflower.
• 500 calories of Cauliflower have insufficient amounts of Vitamin D
• 500 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Raw Cauliflower as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Stir-Fried White Mushrooms:

• 500 calories of Cauliflower have 5.7 times more Calcium, 1.7 times more Iron, 1.4 times more Magnesium, 3.4 times more Manganese and 2.6 times more Sodium than Stir-Fried White Mushrooms.
• While 500 kcal of Stir-Fried White Mushrooms contain 7.2 times more Copper, 2.3 times more Phosphorus, 1.3 times more Potassium, 22.3 times more Selenium and 2 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Stir-Fried White Mushrooms contain similar levels of Water per 500 calories.
• 500 calories of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have more Omega 3, 1.3 times more Carbohydrate, more Sugars and more Fructose than Stir-Fried White Mushrooms.
• While 500 kcal of Stir-Fried White Mushrooms contain 9.6 times more Omega 6 and 1.8 times more Protein than Raw Cauliflower.
• Both Cauliflower and Stir-Fried White Mushrooms offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Cauliflower provide inadequate amounts of Omega 6
• 500 calories of Stir-Fried White Mushrooms provide inadequate amounts of Omega 3