Comparing Nutrients in 500 calories Mangos VS Boiled Cauliflower

Weight per 500 calories

• Mangos: 833g
• Boiled Cauliflower: 2174g

Mangos have 2.6 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 - Mangos or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Mangos	Boiled Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.17g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	96% 125g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	157% 114g	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	53.8% 39g	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	% 16.8g	NA	g per day for Men 19-50 years
Sucrose	% 58g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	132% 50g	38g per day for Men 19-50 years
Protein	12.2% 6.83g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Mangos	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	50% 450μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.4% 0.23mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.58mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.64mg	221% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	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	89.6% 358μg	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	337% 303mg	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	50% 7.5mg	10% 1.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	250% 300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	9.17% 92mg	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	16.7% 1.33mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	16.7% 117mg	99% 696mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	91% 3087mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.33mg	21.7% 326mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	18.8% 696g	54.6% 2022g	3700g per day for Men 19-50 years

Mangos VS Boiled Cauliflower Nutrients Per 500 Kcal

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

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

• 500 calories of Mangos have 20.7 times more Vitamin A and 4.9 times more Vitamin E than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 3.9 times more Vitamin B1, 3.6 times more Vitamin B2, 1.6 times more Vitamin B3, 6.7 times more Vitamin B5, 3.8 times more Vitamin B6, 2.7 times more Vitamin B9, 3.2 times more Vitamin C and 8.6 times more Vitamin K than Raw Mangos.
• 500 calories of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Raw Mangos 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 Mangos vs Boiled Cauliflower:

• 500 calories of Mangos have 2.4 times more Copper than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 3.8 times more Calcium, 5.2 times more Iron, 2.3 times more Magnesium, 5.5 times more Manganese, 6 times more Phosphorus, 2.2 times more Potassium, 2.6 times more Selenium, 39.1 times more Sodium, 4.9 times more Zinc and 2.9 times more Water than Raw Mangos.
• 500 calories of Mangos lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Mangos have 1.4 times more Carbohydrate and 2.5 times more Sugars than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 3.1 times more Fat, 8.5 times more Omega 3, 3.8 times more Fiber and 5.9 times more Protein than Raw Mangos.
• Both Mangos and Boiled Cauliflower offer comparable quantities of Energy per 500 calories.
• Both Raw Mangos as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in 500 calories.