Comparing Nutrients in 500 calories Cookies, sugar wafers with creme filling, regular VS Cauliflower

Weight per 500 calories

• Cookies, sugar wafers with creme filling, regular: 100g
• Cauliflower: 2000g

Cookies, sugar wafers with creme filling, regular have 20.1 times more energy per 100g than Cauliflower. It has very high energy density when compared to other foods. Raw Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Cookies, sugar wafers with creme filling, regular or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	5.73% 0.092g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.4g	76.5% 99g	130g per day for Men 19-50 years
Sugars	59% 42.8g	52.7% 38.2g	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	0% 0g	26.8% 19.4g	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	% 0g	% 19g	g per day for Men 19-50 years
Sucrose	% 40.4g	% 0g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	105% 40g	38g per day for Men 19-50 years
Protein	6.83% 3.82g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.07% 0.037mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.2% 0.12mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.87% 0.39mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	283% 3.68mg	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	19% 76.7μg	285% 1140μg	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	0% 0mg	1071% 964mg	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	16.6% 2.5mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.74% 2.1μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Cauliflower	Recommended Dietary Allowance
Calcium	2.7% 27mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	7.3% 0.066mg	86.7% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.5% 20μg	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	46.4% 3.7mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	135% 3.1mg	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	10.2% 71.7mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	3.43% 117mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	6.84% 103mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.045% 1.65g	49.8% 1841g	3700g per day for Men 19-50 years

Cookies, Sugar Wafers With Creme Filling, Regular VS Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, sugar wafers with creme filling, regular or Cauliflower?

Lets compare vitamin content per 500 calories of Cookies, sugar wafers with creme filling, regular vs Cauliflower:

• 500 calories of Cookies, sugar wafers with creme filling, regular have 1.6 times more Vitamin E than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 27.1 times more Vitamin B1, 10 times more Vitamin B2, 4.7 times more Vitamin B3, 33.9 times more Vitamin B5, 85.9 times more Vitamin B6, 14.9 times more Vitamin B9, more Vitamin C and 148.2 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• 500 calories of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Cookies, sugar wafers with creme filling, regular as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cookies, sugar wafers with creme filling, regular vs Cauliflower:

• 500 kcal of Raw Cauliflower contain 16.4 times more Calcium, 11.9 times more Copper, 2.3 times more Iron, 18.8 times more Magnesium, 7.4 times more Manganese, 12.3 times more Phosphorus, 51.3 times more Potassium, 3.3 times more Selenium, 5.8 times more Sodium, 12.6 times more Zinc and 1113.7 times more Water than Cookies, sugar wafers with creme filling, regular.
• 500 calories of Cookies, sugar wafers with creme filling, regular lack sufficient amounts of Calcium, Copper, Magnesium, Potassium, Selenium and Zinc
• Both Cookies, sugar wafers with creme filling, regular as well as Raw Cauliflower lack sufficient amounts of Fluoride in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, sugar wafers with creme filling, regular have 4.1 times more Fat, 4.6 times more Saturated Fat and 7.9 times more Omega 6 than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 3.3 times more Omega 3, 1.4 times more Carbohydrate, more Fructose, 25.1 times more Fiber and 10 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Cauliflower offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Cookies, sugar wafers with creme filling, regular provide inadequate amounts of Omega 3, Fiber and Protein
• 500 calories of Cauliflower provide inadequate amounts of Omega 6