Comparing Nutrients in 500 calories Cauliflower VS Prepared Yellow Mustard

Weight per 500 calories

• Cauliflower: 2000g
• Prepared Yellow Mustard: 833g

Prepared Yellow Mustard has 2.4 times more energy per unit of mass than Raw Cauliflower, which is low in comparison to other foods. Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Cauliflower or Prepared Yellow Mustard?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Cauliflower	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	28.7% 28g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	5.57% 1.8g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	195% 3.1g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	17.8% 3.03g	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	37.4% 48.6g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	10.6% 7.67g	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	2.64% 1.9g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.75g	g per day for Men 19-50 years
Fiber	105% 40g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	55.7% 31g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	42.3% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	45% 0.58mg	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	14.6% 58.3μg	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	2.78% 2.5mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	9.72% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	44% 440mg	52.5% 525mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	68.5% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	0.31% 12.5μg	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	168% 13.4mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	153% 3.5mg	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	129% 900mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	37.3% 1267mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	508% 279μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	613% 9200mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	48.5% 5.33mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	19% 698g	3700g per day for Men 19-50 years

Cauliflower VS Prepared Yellow Mustard Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Prepared Yellow Mustard?

Lets compare vitamin content per 500 calories of Cauliflower vs Prepared Yellow Mustard:

• 500 calories of Cauliflower have 2.1 times more Vitamin B2, 2.2 times more Vitamin B3, 6.3 times more Vitamin B5, 6.3 times more Vitamin B6, 19.5 times more Vitamin B9, 385.6 times more Vitamin C and 26.6 times more Vitamin K than Prepared Yellow Mustard.
• While 500 kcal of Prepared Yellow Mustard contain 1.5 times more Vitamin B1 and 1.9 times more Vitamin E than Raw Cauliflower.
• 500 calories of Prepared Yellow Mustard have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Prepared Yellow Mustard have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Prepared Yellow Mustard:

• 500 calories of Cauliflower have 1.3 times more Copper, 4.7 times more Potassium and 2.6 times more Water than Prepared Yellow Mustard.
• While 500 kcal of Prepared Yellow Mustard contain 1.6 times more Iron, 1.3 times more Magnesium, 23.3 times more Selenium and 15.3 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Prepared Yellow Mustard contain similar levels of Calcium, Manganese, Phosphorus and Zinc per 500 calories.
• Both Raw Cauliflower as well as Prepared Yellow Mustard lack sufficient amounts of Fluoride in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 2 times more Carbohydrate, 5 times more Sugars, 10.1 times more Fructose and 1.2 times more Protein than Prepared Yellow Mustard.
• While 500 kcal of Prepared Yellow Mustard contain 5 times more Fat, 10.4 times more Omega 3 and 9.5 times more Omega 6 than Raw Cauliflower.
• Both Cauliflower and Prepared Yellow Mustard offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Cauliflower provide inadequate amounts of Omega 6