Comparing Nutrients in 500 calories Mangos VS Cauliflower

Weight per 500 calories

• Mangos: 833g
• Cauliflower: 2000g

Mangos have 2.4 times more energy per 100g than Cauliflower. It has low energy density when compared to other foods. Raw Cauliflower having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Cauliflower	26%	8%	66%

Macro Nutrients

	Mangos	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.17g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	96% 125g	76.5% 99g	130g per day for Men 19-50 years
Sugars	157% 114g	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	53.8% 39g	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	% 16.8g	% 19g	g per day for Men 19-50 years
Sucrose	% 58g	% 0g	g per day for Men 19-50 years
Fiber	35% 13.3g	105% 40g	38g per day for Men 19-50 years
Protein	12.2% 6.83g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Mangos	Cauliflower	Recommended Dietary Allowance
Vitamin A	50% 450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.4% 0.23mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.58mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.64mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	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	89.6% 358μg	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	337% 303mg	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	50% 7.5mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Cauliflower	Recommended Dietary Allowance
Calcium	9.17% 92mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	86.7% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	16.7% 1.33mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	16.7% 117mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.33mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	18.8% 696g	49.8% 1841g	3700g per day for Men 19-50 years

Mangos VS Cauliflower Nutrients Per 500 Kcal

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

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

• 500 calories of Mangos have more Vitamin A and 4.7 times more Vitamin E than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 4.3 times more Vitamin B1, 3.8 times more Vitamin B2, 1.8 times more Vitamin B3, 8.1 times more Vitamin B5, 3.7 times more Vitamin B6, 3.2 times more Vitamin B9, 3.2 times more Vitamin C and 8.9 times more Vitamin K than Raw Mangos.
• 500 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Mangos as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Mangos vs Cauliflower:

• 500 kcal of Raw Cauliflower contain 4.8 times more Calcium, 6.3 times more Iron, 3.6 times more Magnesium, 5.9 times more Manganese, 7.5 times more Phosphorus, 4.3 times more Potassium, 2.4 times more Selenium, 72 times more Sodium, 7.2 times more Zinc and 2.6 times more Water than Raw Mangos.
• Both Mangos and Cauliflower contain similar levels of Copper per 500 calories.
• 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 Omega 3, 1.3 times more Carbohydrate, 3 times more Sugars and 2 times more Fructose than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 3 times more Fiber and 5.6 times more Protein than Raw Mangos.
• Both Mangos and Cauliflower offer comparable quantities of Energy per 500 calories.
• Both Raw Mangos as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 500 calories.