Comparing Nutrients in 500 calories Jackfruit VS Boiled Cauliflower

Weight per 500 calories

• Jackfruit: 526g
• Boiled Cauliflower: 2174g

Jackfruit has 4.1 times more energy per 100g than Boiled Cauliflower. It has average 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 - Jackfruit or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Jackfruit	Boiled Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.47% 3.37g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	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	94% 122g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	139% 100g	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	66.7% 48.4g	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	% 50g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	20.8% 7.9g	132% 50g	38g per day for Men 19-50 years
Protein	16% 9.05g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.84mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.24mg	221% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	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	31.6% 126μg	239% 957μg	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	80% 72mg	1070% 963mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	10% 1.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	250% 300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	12.6% 126mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	15% 1.2mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	36.3% 153mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	15.8% 111mg	99% 696mg	700mg per day for Men 19-50 years
Potassium	69.3% 2358mg	91% 3087mg	3400mg per day for Men 19-50 years
Selenium	NA	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	0.7% 10.5mg	21.7% 326mg	1500mg per day for Men 19-50 years
Zinc	6.22% 0.68mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	10.4% 387g	54.6% 2022g	3700g per day for Men 19-50 years

Jackfruit VS Boiled Cauliflower Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Jackfruit vs Boiled Cauliflower:

• 500 kcal of Boiled and Drained Cauliflower contain 1.7 times more Vitamin B1, 3.9 times more Vitamin B2, 1.8 times more Vitamin B3, 8.9 times more Vitamin B5, 2.2 times more Vitamin B6, 7.6 times more Vitamin B9 and 13.4 times more Vitamin C than Raw Jackfruit.
• Both Jackfruit and Boiled Cauliflower provide similar amounts of Vitamin E per 500 calories.
• Both Raw Jackfruit as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Jackfruit vs Boiled Cauliflower:

• 500 kcal of Boiled and Drained Cauliflower contain 2.8 times more Calcium, 5.7 times more Iron, 1.3 times more Magnesium, 12.7 times more Manganese, 6.3 times more Phosphorus, 1.3 times more Potassium, 31 times more Sodium, 5.4 times more Zinc and 5.2 times more Water than Raw Jackfruit.
• Both Jackfruit and Boiled Cauliflower contain similar levels of Copper per 500 calories.
• 500 calories of Jackfruit lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Jackfruit have 1.4 times more Carbohydrate and 2.2 times more Sugars than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 2.9 times more Fat, 8.7 times more Omega 3, 6.3 times more Fiber and 4.4 times more Protein than Raw Jackfruit.
• Both Jackfruit and Boiled Cauliflower offer comparable quantities of Energy per 500 calories.
• Both Raw Jackfruit as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in 500 calories.