Comparing Nutrients in 500 calories Cauliflower VS Taro Shoots

Weight per 500 calories

• Cauliflower: 2000g
• Taro Shoots: 4546g

Cauliflower has 2.3 times more energy per 100g than Taro Shoots. It has very low energy density when compared to other foods. Raw Taro Shoots having very low energy density.

Discover which food has more nutrients per 500 calories - Cauliflower or Taro Shoots?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Cauliflower	Taro Shoots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	2.56% 0.82g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	6.95% 1.2g	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	NA	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	NA	38g per day for Men 19-50 years
Protein	68.6% 38.4g	74.7% 42g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Taro Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	15% 136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	152% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	388% 5.05mg	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	34% 136μg	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	1061% 955mg	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	NA	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	Taro Shoots	Recommended Dietary Allowance
Calcium	44% 440mg	54.5% 545mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	444% 4mg	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	341% 27.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	86.6% 364mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	241% 5.55mg	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	182% 1273mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	444% 15091mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	74.4% 41μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	211% 23mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	118% 4355g	3700g per day for Men 19-50 years

Cauliflower VS Taro Shoots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Taro Shoots?

Lets compare vitamin content per 500 calories of Cauliflower vs Taro Shoots:

• 500 calories of Cauliflower have 3.9 times more Vitamin B5 and 8.4 times more Vitamin B9 than Taro Shoots.
• While 500 kcal of Raw Taro Shoots contain more Vitamin A, 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Cauliflower.
• Both Cauliflower and Taro Shoots provide similar amounts of Vitamin C per 500 calories.
• 500 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Raw Taro Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Taro Shoots:

• 500 calories of Cauliflower have 13.2 times more Sodium than Taro Shoots.
• While 500 kcal of Raw Taro Shoots contain 5.1 times more Copper, 3.2 times more Iron, 1.8 times more Manganese, 1.4 times more Phosphorus, 2.5 times more Potassium, 3.4 times more Selenium, 4.3 times more Zinc and 2.4 times more Water than Raw Cauliflower.
• Both Cauliflower and Taro Shoots contain similar levels of Calcium and Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Taro Shoots contain 1.7 times more Omega 3 than Raw Cauliflower.
• Both Cauliflower and Taro Shoots offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw Cauliflower as well as Raw Taro Shoots provide inadequate amounts of Omega 6 in 500 calories.