Comparing Nutrients in 500 calories Cookies, vanilla sandwich with creme filling, reduced fat VS Boiled Cauliflower

Weight per 500 calories

• Cookies, vanilla sandwich with creme filling, reduced fat: 118g
• Boiled Cauliflower: 2174g

Cookies, vanilla sandwich with creme filling, reduced fat have 18.4 times more energy per 100g than Boiled Cauliflower. It has very 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 - Cookies, vanilla sandwich with creme filling, reduced fat or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Cookies, vanilla sandwich with creme filling, reduced fat	Boiled Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.75g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	1.92% 0.031g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	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	71% 92g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	61% 44.3g	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	6.53% 2.5g	132% 50g	38g per day for Men 19-50 years
Protein	8.8% 4.93g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Cookies, vanilla sandwich with creme filling, reduced fat	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.6% 0.48mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.2% 3.55mg	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	2.27% 0.03mg	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	27.5% 110μg	239% 957μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.49% 0.012μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.3% 1.55mg	10% 1.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.56% 3.07μg	250% 300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, vanilla sandwich with creme filling, reduced fat	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	33.2% 2.66mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	3.38% 14mg	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	10% 71mg	99% 696mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	91% 3087mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	28% 418mg	21.7% 326mg	1500mg per day for Men 19-50 years
Zinc	3.98% 0.44mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	54.6% 2022g	3700g per day for Men 19-50 years

Cookies, Vanilla Sandwich With Creme Filling, Reduced Fat VS Boiled Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, vanilla sandwich with creme filling, reduced fat or Boiled Cauliflower?

Lets compare vitamin content per 500 calories of Cookies, vanilla sandwich with creme filling, reduced fat vs Boiled Cauliflower:

• 500 kcal of Boiled and Drained Cauliflower contain 1.9 times more Vitamin B1, 3.5 times more Vitamin B2, 2.5 times more Vitamin B3, 127.3 times more Vitamin B6, 8.7 times more Vitamin B9, more Vitamin C and 97.6 times more Vitamin K than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Boiled Cauliflower provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin B6, Vitamin C and Vitamin K
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cookies, vanilla sandwich with creme filling, reduced fat vs Boiled Cauliflower:

• 500 calories of Cookies, vanilla sandwich with creme filling, reduced fat have 1.6 times more Selenium and 1.3 times more Sodium than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 7 times more Calcium, 4.3 times more Copper, 2.6 times more Iron, 13.8 times more Magnesium, 9.8 times more Phosphorus, 25.1 times more Potassium, 8.5 times more Zinc and 273.7 times more Water than Cookies, vanilla sandwich with creme filling, reduced fat.
• 500 calories of Cookies, vanilla sandwich with creme filling, reduced fat lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, vanilla sandwich with creme filling, reduced fat have 1.3 times more Fat and 2.5 times more Saturated Fat than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 118.1 times more Omega 3, 20.1 times more Fiber and 8.1 times more Protein than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Boiled Cauliflower offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Cookies, vanilla sandwich with creme filling, reduced fat provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in 500 calories.