Comparing Nutrients in 500 calories Cauliflower VS Sweet Cucumber Pickles

Weight per 500 calories

• Cauliflower: 2000g
• Sweet Cucumber Pickles: 550g

Sweet Cucumber Pickles have 3.6 times more energy per unit of mass than Raw Cauliflower, which is average in comparison to other foods. Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Cauliflower or Sweet Cucumber Pickles?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Sweet Cucumber Pickles	3%	4%	93%

Macro Nutrients

	Cauliflower	Sweet Cucumber Pickles	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	2.32% 2.25g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.5% 0.25g	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	89.4% 116g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	138% 100g	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	66.8% 48.4g	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	% 50.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	105% 40g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Sweet Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 209μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	12.7% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	3.95% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	10% 0.13mg	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	1.37% 5.5μg	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	4.27% 3.85mg	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	13% 1.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	216% 259μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Sweet Cucumber Pickles	Recommended Dietary Allowance
Calcium	44% 440mg	33.5% 335mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	9.16% 38.5mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	15.5% 0.36mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	167% 2511mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	11.3% 419g	3700g per day for Men 19-50 years

Cauliflower VS Sweet Cucumber Pickles Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Sweet Cucumber Pickles?

Lets compare vitamin content per 500 calories of Cauliflower vs Sweet Cucumber Pickles:

• 500 calories of Cauliflower have 7.3 times more Vitamin B1, 7.3 times more Vitamin B2, 16 times more Vitamin B3, 47.6 times more Vitamin B5, 27.9 times more Vitamin B6, 207.5 times more Vitamin B9 and 250.6 times more Vitamin C than Sweet Cucumber Pickles.
• While 500 kcal of Sweet Cucumber Pickles contain more Vitamin A than Raw Cauliflower.
• Both Cauliflower and Sweet Cucumber Pickles provide similar amounts of Vitamin E and Vitamin K per 500 calories.
• 500 calories of Cauliflower have insufficient amounts of Vitamin A
• 500 calories of Sweet Cucumber Pickles have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Cauliflower as well as Sweet Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Sweet Cucumber Pickles:

• 500 calories of Cauliflower have 1.3 times more Calcium, 5.1 times more Copper, 6.1 times more Iron, 7.8 times more Magnesium, 8.7 times more Manganese, 8.9 times more Phosphorus, 10.9 times more Potassium, more Selenium, 8.2 times more Zinc and 4.4 times more Water than Sweet Cucumber Pickles.
• While 500 kcal of Sweet Cucumber Pickles contain 4.2 times more Sodium than Raw Cauliflower.
• 500 calories of Sweet Cucumber Pickles lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 7.3 times more Fiber and 12 times more Protein than Sweet Cucumber Pickles.
• While 500 kcal of Sweet Cucumber Pickles contain 2.6 times more Sugars and 2.5 times more Fructose than Raw Cauliflower.
• Both Cauliflower and Sweet Cucumber Pickles offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• 500 calories of Sweet Cucumber Pickles provide inadequate amounts of Protein
• Both Raw Cauliflower as well as Sweet Cucumber Pickles provide inadequate amounts of Omega 6 in 500 calories.