Comparing Nutrients in 500 calories Cereals ready-to-eat, Post, Waffle Crisp VS Boiled Cauliflower

Weight per 500 calories

• Cereals ready-to-eat, Post, Waffle Crisp: 128g
• Boiled Cauliflower: 2174g

Cereals ready-to-eat, Post, Waffle Crisp have 17 times more energy per 100g than Boiled Cauliflower. It has high energy density when compared to other foods. Boiled and Drained Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, Post, Waffle Crisp or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	Boiled Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	7.45% 0.12g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	61.4% 44.5g	62.4% 45.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.64g	132% 50g	38g per day for Men 19-50 years
Protein	15% 8.46g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	105% 949μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	221% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	289% 3.76mg	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	107% 427μg	239% 957μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	267% 6.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1070% 963mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	28.4% 171IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.4% 0.51mg	10% 1.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.54μg	250% 300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	3.08% 30.8mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	28.5% 0.26mg	43.5% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	144% 11.5mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	NA	125% 2.87mg	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	43.4% 304mg	99% 696mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	91% 3087mg	3400mg per day for Men 19-50 years
Selenium	46.4% 25.5μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	51% 764mg	21.7% 326mg	1500mg per day for Men 19-50 years
Zinc	87.4% 9.6mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	54.6% 2022g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, Post, Waffle Crisp VS Boiled Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, Post, Waffle Crisp or Boiled Cauliflower?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, Post, Waffle Crisp vs Boiled Cauliflower:

• 500 calories of Cereals ready-to-eat, Post, Waffle Crisp have 43.6 times more Vitamin A, 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 1.7 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C, 3 times more Vitamin E and 195 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• 500 calories of Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 500 calories of Boiled Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Cereals ready-to-eat, Post, Waffle Crisp vs Boiled Cauliflower:

• 500 calories of Cereals ready-to-eat, Post, Waffle Crisp have 1.7 times more Iron, 2 times more Selenium, 2.3 times more Sodium and 2.6 times more Zinc than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 11.3 times more Calcium, 1.5 times more Copper, 2.1 times more Magnesium, 2.3 times more Phosphorus, 11.4 times more Potassium and 630.8 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• 500 calories of Cereals ready-to-eat, Post, Waffle Crisp lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, Post, Waffle Crisp have 1.9 times more Omega 6 than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 1.5 times more Fat, 30.4 times more Omega 3, 8.9 times more Fiber and 4.7 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Boiled Cauliflower offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Cereals ready-to-eat, Post, Waffle Crisp provide inadequate amounts of Omega 3
• 500 calories of Boiled Cauliflower provide inadequate amounts of Omega 6