Comparing Nutrients in 500 calories Cauliflower VS Brown Rice Flour

Weight per 500 calories

• Cauliflower: 2000g
• Brown Rice Flour: 138g

Brown Rice Flour 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 Brown Rice Flour?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Brown Rice Flour	8%	7%	85%

Macro Nutrients

	Cauliflower	Brown Rice Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	7.73% 1.3g	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	81% 105g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	1.25% 0.91g	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	16.7% 6.34g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Brown Rice Flour	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	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	8.48% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	54.6% 8.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	78% 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	5.5% 22μg	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	0% 0mg	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	5.5% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Brown Rice Flour	Recommended Dietary Allowance
Calcium	44% 440mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	35.2% 0.32mg	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	34% 2.73mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	240% 5.53mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	172% 77.4μg	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	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	11.7% 398mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	30.7% 3.37mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	0.45% 16.5g	3700g per day for Men 19-50 years

Cauliflower VS Brown Rice Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Brown Rice Flour?

Lets compare vitamin content per 500 calories of Cauliflower vs Brown Rice Flour:

• 500 calories of Cauliflower have 1.6 times more Vitamin B1, 10.9 times more Vitamin B2, 6.1 times more Vitamin B5, 3.6 times more Vitamin B6, 51.7 times more Vitamin B9, more Vitamin C and 1.9 times more Vitamin E than Brown Rice Flour.
• Both Cauliflower and Brown Rice Flour provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Brown Rice Flour have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Cauliflower as well as Brown Rice Flour have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Brown Rice Flour:

• 500 calories of Cauliflower have 29 times more Calcium, 2.5 times more Copper, 3.1 times more Iron, 1.9 times more Magnesium, 1.9 times more Phosphorus, 15 times more Potassium, 54.5 times more Sodium, 1.6 times more Zinc and 111.7 times more Water than Brown Rice Flour.
• While 500 kcal of Brown Rice Flour contain 1.8 times more Manganese than Raw Cauliflower.
• Both Cauliflower and Brown Rice Flour contain similar levels of Selenium per 500 calories.
• 500 calories of Brown Rice Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 5.2 times more Omega 3, 42 times more Sugars, 6.3 times more Fiber and 3.9 times more Protein than Brown Rice Flour.
• Both Cauliflower and Brown Rice Flour offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Brown Rice Flour provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Brown Rice Flour provide inadequate amounts of Omega 6 in 500 calories.