Comparing Nutrients in 500 calories Cauliflower VS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 500 calories

• Cauliflower: 2000g
• Rolls, hamburger or hot dog, wheat/cracked wheat: 186g

Rolls, hamburger or hot dog, wheat/cracked wheat have 10.8 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 Rolls, hamburger or hot dog, wheat/cracked wheat?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Cauliflower	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	17.6% 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	67.6% 88g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	17.7% 13g	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	7.67% 5.56g	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	% 4.28g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	105% 40g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	39% 21.7g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.58% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	82.4% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	41.6% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	55.5% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	18% 0.24mg	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	39% 156μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.7% 0.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1071% 964mg	2.7% 2.4mg	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	4.96% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	44% 440mg	36.4% 364mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	34% 0.31mg	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	68% 5.43mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	21% 87.4mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	100% 2.3mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	90% 49.6μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	57.4% 861mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	19.8% 2.17mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	1.77% 65.5g	3700g per day for Men 19-50 years

Cauliflower VS Rolls, Hamburger Or Hot Dog, Wheat/cracked Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Rolls, hamburger or hot dog, wheat/cracked wheat?

Lets compare vitamin content per 500 calories of Cauliflower vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 500 calories of Cauliflower have 2.2 times more Vitamin B2, 10.9 times more Vitamin B5, 15.6 times more Vitamin B6, 7.3 times more Vitamin B9, 398.9 times more Vitamin C, 2.2 times more Vitamin E and 24.5 times more Vitamin K than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 500 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain more Vitamin B12 than Raw Cauliflower.
• Both Cauliflower and Rolls, hamburger or hot dog, wheat/cracked wheat provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Cauliflower have insufficient amounts of Vitamin B12
• 500 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Cauliflower as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin A and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 500 calories of Cauliflower have 1.2 times more Calcium, 2.5 times more Copper, 1.5 times more Iron, 3.4 times more Magnesium, 1.4 times more Manganese, 3.1 times more Phosphorus, 17.8 times more Potassium, 2.5 times more Zinc and 28.1 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 500 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 4.1 times more Selenium and 1.4 times more Sodium than Raw Cauliflower.
• 500 calories of Rolls, hamburger or hot dog, wheat/cracked wheat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 3 times more Sugars, 3.5 times more Fructose, 5.1 times more Fiber and 1.8 times more Protein than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 500 kcal of Rolls, hamburger or hot dog, wheat/cracked wheat contain 9.3 times more Omega 6 than Raw Cauliflower.
• Both Cauliflower and Rolls, hamburger or hot dog, wheat/cracked wheat offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• 500 calories of Cauliflower provide inadequate amounts of Omega 6