Comparing Nutrients in 500 calories Cauliflower VS Winter Squash

Weight per 500 calories

• Cauliflower: 2000g
• Winter Squash: 1471g

Raw All Varieties Winter Squash have 1.4 times more energy per unit of mass than Raw Cauliflower, which is low in comparison to other foods. Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Cauliflower or Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Winter Squash	10%	3%	87%

Macro Nutrients

	Cauliflower	Winter Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.8% 0.31g	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	97% 126g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	44.6% 32.4g	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	58% 22g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	36.8% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	46% 7.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	55.3% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	176% 2.3mg	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	88.2% 353μg	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	201% 181mg	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	11.8% 1.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Winter Squash	Recommended Dietary Allowance
Calcium	44% 440mg	41% 412mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	116% 1.04mg	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	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	104% 2.4mg	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	48.3% 338mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	151% 5147mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	3.92% 59mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	35.7% 1320g	3700g per day for Men 19-50 years

Cauliflower VS Winter Squash Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Winter Squash?

Lets compare vitamin content per 500 calories of Cauliflower vs Winter Squash:

• 500 calories of Cauliflower have 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 4.8 times more Vitamin B5, 1.6 times more Vitamin B6, 3.2 times more Vitamin B9, 5.3 times more Vitamin C and 19.2 times more Vitamin K than Winter Squash.
• While 500 kcal of Raw All Varieties Winter Squash contain more Vitamin A than Raw Cauliflower.
• Both Cauliflower and Winter Squash provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Raw All Varieties Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Winter Squash:

• 500 calories of Cauliflower have 1.5 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus, 2 times more Selenium, 10.2 times more Sodium, 1.7 times more Zinc and 1.4 times more Water than Winter Squash.
• While 500 kcal of Raw All Varieties Winter Squash contain 1.3 times more Copper than Raw Cauliflower.
• Both Cauliflower and Winter Squash contain similar levels of Calcium, Iron and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 1.8 times more Fiber and 2.7 times more Protein than Winter Squash.
• While 500 kcal of Raw All Varieties Winter Squash contain 1.7 times more Omega 3 and 1.3 times more Carbohydrate than Raw Cauliflower.
• Both Cauliflower and Winter Squash offer comparable quantities of Energy and Sugars per 500 calories.
• Both Raw Cauliflower as well as Raw All Varieties Winter Squash provide inadequate amounts of Omega 6 in 500 calories.