Comparing Nutrients in 500 calories Cauliflower VS 51% whole wheat Pasta

Weight per 500 calories

• Cauliflower: 2000g
• 51% whole wheat Pasta: 138g

Dry 51% whole wheat Pasta with Unenriched Semolina has 14.5 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 51% whole wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Cauliflower	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	5.35% 0.086g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	7.03% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	76.5% 99g	77.7% 101g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	4.95% 3.6g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.83g	g per day for Men 19-50 years
Fiber	105% 40g	36.7% 14g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	68.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	29.7% 0.39mg	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	20.4% 81.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1071% 964mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	1.57% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	1.04% 1.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	44% 440mg	3.73% 37.3mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	65.4% 0.59mg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	34.2% 144mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	135% 3.1mg	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	56.6% 396mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	174% 96μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	0.33% 12.2g	3700g per day for Men 19-50 years

Cauliflower VS 51% Whole Wheat Pasta Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or 51% whole wheat Pasta?

Lets compare vitamin content per 500 calories of Cauliflower vs 51% whole wheat Pasta:

• 500 calories of Cauliflower have 2 times more Vitamin B1, 4.5 times more Vitamin B2, 12.1 times more Vitamin B5, 9.5 times more Vitamin B6, 14 times more Vitamin B9, 6.8 times more Vitamin E and 249.4 times more Vitamin K than 51% whole wheat Pasta.
• Both Cauliflower and 51% whole wheat Pasta provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 500 calories for Cauliflower vs 51% whole wheat Pasta:

• 500 calories of Cauliflower have 11.8 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 2.1 times more Magnesium, 2.2 times more Phosphorus, 11.8 times more Potassium, 39.5 times more Sodium, 1.6 times more Zinc and 150.6 times more Water than 51% whole wheat Pasta.
• While 500 kcal of Dry 51% whole wheat Pasta with Unenriched Semolina contain 8 times more Selenium than Raw Cauliflower.
• Both Cauliflower and 51% whole wheat Pasta contain similar levels of Manganese per 500 calories.
• 500 calories of 51% whole wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 3.5 times more Omega 3, 10.6 times more Sugars, 70.2 times more Fructose, 2.9 times more Fiber and 2.1 times more Protein than 51% whole wheat Pasta.
• Both Cauliflower and 51% whole wheat Pasta offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of 51% whole wheat Pasta provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Dry 51% whole wheat Pasta with Unenriched Semolina provide inadequate amounts of Omega 6 in 500 calories.