Comparing Nutrients in 500 calories Cauliflower VS OAT BRAN FLAKES, HEALTH VALLEY

Weight per 500 calories

• Cauliflower: 2000g
• OAT BRAN FLAKES, HEALTH VALLEY: 132g

Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 15.2 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 OAT BRAN FLAKES, HEALTH VALLEY?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%

Macro Nutrients

	Cauliflower	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	6.6% 1.12g	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	79% 103g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	40% 29g	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	OAT BRAN FLAKES, HEALTH VALLEY	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	82.2% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	82.2% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	101% 1.3mg	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	65.8% 263μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	164% 3.95μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1071% 964mg	175% 158mg	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	4.65% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	1.97% 2.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	OAT BRAN FLAKES, HEALTH VALLEY	Recommended Dietary Allowance
Calcium	44% 440mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	46.6% 0.42mg	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	47.4% 3.8mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	44.8% 188mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	166% 3.8mg	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	64.5% 451mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	63.4% 35μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	0.12% 4.47g	3700g per day for Men 19-50 years

Cauliflower VS OAT BRAN FLAKES, HEALTH VALLEY Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or OAT BRAN FLAKES, HEALTH VALLEY?

Lets compare vitamin content per 500 calories of Cauliflower vs OAT BRAN FLAKES, HEALTH VALLEY:

• 500 calories of Cauliflower have 11.3 times more Vitamin B5, 2.8 times more Vitamin B6, 4.3 times more Vitamin B9, 6.1 times more Vitamin C, 2.3 times more Vitamin E and 130.9 times more Vitamin K than OAT BRAN FLAKES, HEALTH VALLEY.
• While 500 kcal of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 1.3 times more Vitamin B3 and more Vitamin B12 than Raw Cauliflower.
• Both Cauliflower and OAT BRAN FLAKES, HEALTH VALLEY provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Cauliflower have insufficient amounts of Vitamin B12
• 500 calories of OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Cauliflower as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have insufficient amounts of Vitamin A and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs OAT BRAN FLAKES, HEALTH VALLEY:

• 500 calories of Cauliflower have 4.2 times more Calcium, 1.9 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 1.9 times more Phosphorus, 13.4 times more Potassium, 1.9 times more Zinc and 411.6 times more Water than OAT BRAN FLAKES, HEALTH VALLEY.
• While 500 kcal of Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY contain 2.9 times more Selenium than Raw Cauliflower.
• Both Cauliflower and OAT BRAN FLAKES, HEALTH VALLEY contain similar levels of Manganese and Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 5.1 times more Omega 3, 1.3 times more Sugars, 3.8 times more Fiber and 2.9 times more Protein than OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cauliflower and OAT BRAN FLAKES, HEALTH VALLEY offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of OAT BRAN FLAKES, HEALTH VALLEY provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY provide inadequate amounts of Omega 6 in 500 calories.