Comparing Nutrients in 500 calories Boiled Kale VS Boiled Cauliflower

Weight per 500 calories

• Boiled Kale: 1389g
• Boiled Cauliflower: 2174g

Boiled Kale has 1.6 times more energy per 100g than Boiled Cauliflower. It has low 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 - Boiled Kale or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Boiled Kale	Boiled Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	322% 5.15g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.97g	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	56.6% 73.6g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	23% 17g	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	8.05% 5.83g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	% 3.47g	NA	g per day for Men 19-50 years
Fiber	146% 55.6g	132% 50g	38g per day for Men 19-50 years
Protein	73% 41g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	225% 2028μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.94mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	221% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.3% 0.88mg	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	226% 903μg	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	275% 247mg	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	149% 22.4mg	10% 1.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4844% 5813μg	250% 300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	208% 2083mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	146% 11.7mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	327% 7.53mg	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	83.3% 583mg	99% 696mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	91% 3087mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	21.7% 326mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	33.7% 1248g	54.6% 2022g	3700g per day for Men 19-50 years

Boiled Kale VS Boiled Cauliflower Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Kale have 93.3 times more Vitamin A, 1.7 times more Vitamin B2, 14.7 times more Vitamin E and 19.4 times more Vitamin K than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 1.4 times more Vitamin B3, 4.7 times more Vitamin B5, 4.3 times more Vitamin B6 and 3.9 times more Vitamin C than Boiled and Drained Kale.
• Both Boiled Kale and Boiled Cauliflower provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Boiled and Drained Kale as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Kale vs Boiled Cauliflower:

• 500 calories of Boiled Kale have 6 times more Calcium, 2.4 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium and 2.6 times more Manganese than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 1.5 times more Potassium, 1.5 times more Sodium and 1.6 times more Water than Boiled and Drained Kale.
• Both Boiled Kale and Boiled Cauliflower contain similar levels of Phosphorus, Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Kale have 1.7 times more Fat, 1.4 times more Omega 3 and 3.7 times more Omega 6 than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 2.7 times more Sugars than Boiled and Drained Kale.
• Both Boiled Kale and Boiled Cauliflower offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of Boiled Cauliflower provide inadequate amounts of Omega 6