Comparing Nutrients in 500 calories Cauliflower VS Toaster pastries, brown-sugar-cinnamon

Weight per 500 calories

• Cauliflower: 2000g
• Toaster pastries, brown-sugar-cinnamon: 135g

Toaster pastries, brown-sugar-cinnamon have 14.8 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 Toaster pastries, brown-sugar-cinnamon?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Cauliflower	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	NA	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	76.5% 99g	75.5% 98g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	50.8% 37g	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	2.33% 1.7g	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	% 11g	g per day for Men 19-50 years
Sucrose	% 0g	% 22g	g per day for Men 19-50 years
Fiber	105% 40g	8.18% 3.1g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Toaster pastries, brown-sugar-cinnamon	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	74.3% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	62.4% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	61% 9.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	9.73% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	60.3% 0.78mg	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	46.3% 185μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1071% 964mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	12% 1.8mg	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	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	44% 440mg	39.6% 396mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	14.7% 0.13mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	5.8% 24.3mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	31.4% 0.72mg	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	16.2% 114mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	8.6% 4.73μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	6.76% 0.74mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	0.51% 19g	3700g per day for Men 19-50 years

Cauliflower VS Toaster Pastries, Brown-sugar-cinnamon Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Toaster pastries, brown-sugar-cinnamon?

Lets compare vitamin content per 500 calories of Cauliflower vs Toaster pastries, brown-sugar-cinnamon:

• 500 calories of Cauliflower have 1.5 times more Vitamin B2, 27.4 times more Vitamin B5, 4.7 times more Vitamin B6 and 6.2 times more Vitamin B9 than Toaster pastries, brown-sugar-cinnamon.
• Both Cauliflower and Toaster pastries, brown-sugar-cinnamon provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per 500 calories.
• 500 calories of Toaster pastries, brown-sugar-cinnamon have insufficient amounts of Vitamin B5

Comparing minerals per 500 calories for Cauliflower vs Toaster pastries, brown-sugar-cinnamon:

• 500 calories of Cauliflower have 5.9 times more Copper, 12.3 times more Magnesium, 4.3 times more Manganese, 7.8 times more Phosphorus, 42.1 times more Potassium, 2.5 times more Selenium, 1.2 times more Sodium, 7.3 times more Zinc and 96.7 times more Water than Toaster pastries, brown-sugar-cinnamon.
• Both Cauliflower and Toaster pastries, brown-sugar-cinnamon contain similar levels of Calcium and Iron per 500 calories.
• 500 calories of Toaster pastries, brown-sugar-cinnamon lack sufficient amounts of Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 11.5 times more Fructose, 12.9 times more Fiber and 7 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• While 500 kcal of Toaster pastries, brown-sugar-cinnamon contain 1.9 times more Fat than Raw Cauliflower.
• Both Cauliflower and Toaster pastries, brown-sugar-cinnamon offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Toaster pastries, brown-sugar-cinnamon provide inadequate amounts of Fiber and Protein