Comparing Nutrients in 500 calories Sweetened Coconut Flakes VS Cauliflower

Weight per 500 calories

• Sweetened Coconut Flakes: 110g
• Cauliflower: 2000g

Sweetened Coconut Flakes have 18.2 times more energy per 100g than Cauliflower. It has very high energy density when compared to other foods. Raw Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Sweetened Coconut Flakes or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Cauliflower	26%	8%	66%

Macro Nutrients

	Sweetened Coconut Flakes	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.7g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	90% 29g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	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	43.7% 57g	76.5% 99g	130g per day for Men 19-50 years
Sugars	55.6% 40.3g	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	0.015% 0.011g	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	% 0.58g	% 19g	g per day for Men 19-50 years
Sucrose	% 39.7g	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	105% 40g	38g per day for Men 19-50 years
Protein	6.13% 3.43g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.37% 0.016mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.27% 0.016mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.78% 0.76mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.07% 0.15mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.53% 0.033mg	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	0.82% 3.3μg	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	0% 0mg	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	0% 0mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Cauliflower	Recommended Dietary Allowance
Calcium	1.2% 12mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	20.7% 1.66mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	15.7% 110mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	11.6% 396mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	7.08% 0.78mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.46% 17g	49.8% 1841g	3700g per day for Men 19-50 years

Sweetened Coconut Flakes VS Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sweetened Coconut Flakes or Cauliflower?

Lets compare vitamin content per 500 calories of Sweetened Coconut Flakes vs Cauliflower:

• 500 kcal of Raw Cauliflower contain 60.8 times more Vitamin B1, 73 times more Vitamin B2, 13.3 times more Vitamin B3, 86.9 times more Vitamin B5, 111.9 times more Vitamin B6, 346.6 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Packaged Sweetened Coconut Meat Flakes.
• 500 calories of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sweetened Coconut Flakes vs Cauliflower:

• 500 calories of Sweetened Coconut Flakes have 1.5 times more Selenium than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 36.5 times more Calcium, 2.4 times more Copper, 5.1 times more Iron, 5.4 times more Magnesium, 2.9 times more Manganese, 8 times more Phosphorus, 15.1 times more Potassium, 1.9 times more Sodium, 6.9 times more Zinc and 108.6 times more Water than Packaged Sweetened Coconut Meat Flakes.
• 500 calories of Sweetened Coconut Flakes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sweetened Coconut Flakes have 5.5 times more Fat and 11.1 times more Saturated Fat than Cauliflower.
• While 500 kcal of Raw Cauliflower contain more Omega 3, 1.7 times more Carbohydrate, 1769.3 times more Fructose, 3.7 times more Fiber and 11.2 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Cauliflower offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Sweetened Coconut Flakes provide inadequate amounts of Omega 3 and Protein
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 500 calories.