Comparing Nutrients in 500 calories Cauliflower VS Watercress

Weight per 500 calories

• Cauliflower: 2000g
• Watercress: 4546g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Watercress	60%	6%	34%

Macro Nutrients

	Cauliflower	Watercress	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	4.7% 4.55g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	65.3% 1.05g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.2% 0.55g	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	45% 58.6g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	12.5% 9.1g	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	60% 22.7g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	187% 105g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Watercress	Recommended Dietary Allowance
Vitamin A	0% 0μg	808% 7273μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	341% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	420% 5.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	282% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	451% 5.86mg	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	102% 409μg	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	2172% 1955mg	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	303% 45.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	9470% 11364μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Watercress	Recommended Dietary Allowance
Calcium	44% 440mg	545% 5455mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	389% 3.5mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	227% 955mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	482% 11mg	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	390% 2727mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	441% 15000mg	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	124% 1864mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	117% 4323g	3700g per day for Men 19-50 years

Cauliflower VS Watercress Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Cauliflower vs Watercress:

• 500 calories of Cauliflower have 2.8 times more Vitamin B9 than Watercress.
• While 500 kcal of Raw Watercress contain more Vitamin A, 4.1 times more Vitamin B1, 4.5 times more Vitamin B2, 1.6 times more Vitamin B6, 2 times more Vitamin C, 28.4 times more Vitamin E and 36.7 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Watercress provide similar amounts of Vitamin B3 and Vitamin B5 per 500 calories.
• 500 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Watercress:

• 500 kcal of Raw Watercress contain 12.4 times more Calcium, 4.5 times more Copper, 3.2 times more Magnesium, 3.6 times more Manganese, 3.1 times more Phosphorus, 2.5 times more Potassium, 3.4 times more Selenium, 3.1 times more Sodium and 2.3 times more Water than Raw Cauliflower.
• Both Cauliflower and Watercress contain similar levels of Iron and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 1.7 times more Carbohydrate, 4.2 times more Sugars and 1.8 times more Fiber than Watercress.
• While 500 kcal of Raw Watercress contain 3.5 times more Omega 3 and 2.7 times more Protein than Raw Cauliflower.
• Both Cauliflower and Watercress offer comparable quantities of Energy per 500 calories.
• Both Raw Cauliflower as well as Raw Watercress provide inadequate amounts of Omega 6 in 500 calories.