Comparing Nutrients in 500 calories Cauliflower VS Boiled Oriental Radishes

Weight per 500 calories

• Cauliflower: 2000g
• Boiled Oriental Radishes: 2941g

Cauliflower has 1.5 times more energy per 100g than Boiled Oriental Radishes. It has very low energy density when compared to other foods. Boiled and Drained Oriental Radishes having very low energy density.

Discover which food has more nutrients per 500 calories - Cauliflower or Boiled Oriental Radishes?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled Oriental Radishes	14%	12%	74%

Macro Nutrients

	Cauliflower	Boiled Oriental Radishes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	7.28% 7.06g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	127% 2.03g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	6.75% 1.15g	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	77.6% 101g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	74.2% 54g	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	124% 47g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	35% 19.7g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled Oriental Radishes	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	27.6% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	86% 1.1mg	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	125% 500μg	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	493% 444mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	7.35% 8.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled Oriental Radishes	Recommended Dietary Allowance
Calcium	44% 440mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	330% 2.97mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	63% 265mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	42% 0.97mg	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	101% 706mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	247% 8382mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	37.4% 20.6μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	25.5% 382mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	34.8% 3.82mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	75.5% 2795g	3700g per day for Men 19-50 years

Cauliflower VS Boiled Oriental Radishes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Boiled Oriental Radishes?

Lets compare vitamin content per 500 calories of Cauliflower vs Boiled Oriental Radishes:

• 500 calories of Cauliflower have more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 4 times more Vitamin B5, 3.3 times more Vitamin B6, 2.3 times more Vitamin B9, 2.2 times more Vitamin C, more Vitamin E and 35.1 times more Vitamin K than Boiled Oriental Radishes.
• 500 calories of Boiled Oriental Radishes have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Raw Cauliflower as well as Boiled and Drained Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Boiled Oriental Radishes:

• 500 calories of Cauliflower have 1.9 times more Iron, 3.2 times more Manganese, 1.2 times more Phosphorus, 1.6 times more Sodium and 1.4 times more Zinc than Boiled Oriental Radishes.
• While 500 kcal of Boiled and Drained Oriental Radishes contain 3.8 times more Copper, 1.4 times more Potassium, 1.7 times more Selenium and 1.5 times more Water than Raw Cauliflower.
• Both Cauliflower and Boiled Oriental Radishes contain similar levels of Calcium and Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 1.9 times more Protein than Boiled Oriental Radishes.
• While 500 kcal of Boiled and Drained Oriental Radishes contain 6.8 times more Omega 3 and 1.4 times more Sugars than Raw Cauliflower.
• Both Cauliflower and Boiled Oriental Radishes offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Raw Cauliflower as well as Boiled and Drained Oriental Radishes provide inadequate amounts of Omega 6 in 500 calories.