Comparing Nutrients in 500 calories Cauliflower VS Canned Mashed Sweet Potato

Weight per 500 calories

• Cauliflower: 2000g
• Canned Mashed Sweet Potato: 495g

Canned Mashed Sweet Potato has 4 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 Canned Mashed Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Cauliflower	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	4.02% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.07% 0.35g	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	88.3% 115g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	37.2% 27g	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	22% 8.4g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	239% 2153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	29.5% 4.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	50.7% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	89.5% 1.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	32.5% 9.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	285% 1140μg	13.6% 54.5μg	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	28.6% 25.7mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	9.9% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	44% 440mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	153% 1.38mg	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	82.3% 6.6mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	213% 4.9mg	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	36.8% 257mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	7.2% 3.96μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	24.8% 371mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	9.9% 366g	3700g per day for Men 19-50 years

Cauliflower VS Canned Mashed Sweet Potato Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Canned Mashed Sweet Potato?

Lets compare vitamin content per 500 calories of Cauliflower vs Canned Mashed Sweet Potato:

• 500 calories of Cauliflower have 7.5 times more Vitamin B1, 2.7 times more Vitamin B2, 2.1 times more Vitamin B3, 5.3 times more Vitamin B5, 3.2 times more Vitamin B6, 20.9 times more Vitamin B9, 37.4 times more Vitamin C and 26.1 times more Vitamin K than Canned Mashed Sweet Potato.
• While 500 kcal of Canned Mashed Sweet Potato contain more Vitamin A and 3.4 times more Vitamin E than Raw Cauliflower.
• 500 calories of Cauliflower have insufficient amounts of Vitamin A
• 500 calories of Canned Mashed Sweet Potato have insufficient amounts of Vitamin K
• Both Raw Cauliflower as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Canned Mashed Sweet Potato:

• 500 calories of Cauliflower have 3 times more Calcium, 1.3 times more Iron, 2.5 times more Magnesium, 3.4 times more Phosphorus, 5.8 times more Potassium, 3 times more Selenium, 1.6 times more Sodium, 5.2 times more Zinc and 5 times more Water than Canned Mashed Sweet Potato.
• While 500 kcal of Canned Mashed Sweet Potato contain 1.8 times more Copper and 1.6 times more Manganese than Raw Cauliflower.
• 500 calories of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 4.7 times more Omega 3, 1.4 times more Sugars, 4.8 times more Fiber and 3.9 times more Protein than Canned Mashed Sweet Potato.
• Both Cauliflower and Canned Mashed Sweet Potato offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 6 in 500 calories.