Comparing Nutrients in 500 calories Pears, dried, sulfured, stewed, without added sugar VS Cauliflower

Weight per 500 calories

• Pears, dried, sulfured, stewed, without added sugar: 394g
• Cauliflower: 2000g

Pears, dried, sulfured, stewed, without added sugar have 5.1 times more energy per 100g than Cauliflower. It has average energy density when compared to other foods. Raw Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Pears, dried, sulfured, stewed, without added sugar or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Pears, dried, sulfured, stewed, without added sugar	3%	2%	95%
Cauliflower	26%	8%	66%

Macro Nutrients

	Pears, dried, sulfured, stewed, without added sugar	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.64% 0.28g	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	102% 133g	76.5% 99g	130g per day for Men 19-50 years
Sugars	149% 108g	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	NA	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	NA	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	66.3% 25g	105% 40g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Pears, dried, sulfured, stewed, without added sugar	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.87% 7.87μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.06% 0.079mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.83% 0.29mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	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% 0μg	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	17.5% 15.7mg	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	0.79% 0.12mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, dried, sulfured, stewed, without added sugar	Cauliflower	Recommended Dietary Allowance
Calcium	6.3% 63mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	78.7% 0.71mg	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	50% 4mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	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	30% 1016mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.39μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	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	6.86% 254g	49.8% 1841g	3700g per day for Men 19-50 years

Pears, Dried, Sulfured, Stewed, Without Added Sugar VS Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pears, dried, sulfured, stewed, without added sugar or Cauliflower?

Lets compare vitamin content per 500 calories of Pears, dried, sulfured, stewed, without added sugar vs Cauliflower:

• 500 kcal of Raw Cauliflower contain 63.5 times more Vitamin B1, 15.2 times more Vitamin B2, 7.3 times more Vitamin B3, 45.8 times more Vitamin B5, 26.7 times more Vitamin B6, more Vitamin B9, 61.2 times more Vitamin C, 13.5 times more Vitamin E and 8 times more Vitamin K than Pears, dried, sulfured, stewed, without added sugar.
• 500 calories of Pears, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Pears, dried, sulfured, stewed, without added sugar 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 Pears, dried, sulfured, stewed, without added sugar vs Cauliflower:

• 500 kcal of Raw Cauliflower contain 7 times more Calcium, 2.1 times more Iron, 4.8 times more Magnesium, 5 times more Manganese, 8 times more Phosphorus, 5.9 times more Potassium, 30.5 times more Selenium, 50.8 times more Sodium, 7.2 times more Zinc and 7.3 times more Water than Pears, dried, sulfured, stewed, without added sugar.
• Both Pears, dried, sulfured, stewed, without added sugar and Cauliflower contain similar levels of Copper per 500 calories.
• 500 calories of Pears, dried, sulfured, stewed, without added sugar lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pears, dried, sulfured, stewed, without added sugar have 1.3 times more Carbohydrate and 2.8 times more Sugars than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 76.2 times more Omega 3, 1.6 times more Fiber and 10.7 times more Protein than Pears, dried, sulfured, stewed, without added sugar.
• Both Pears, dried, sulfured, stewed, without added sugar and Cauliflower offer comparable quantities of Energy per 500 calories.
• 500 calories of Pears, dried, sulfured, stewed, without added sugar provide inadequate amounts of Omega 3 and Protein
• Both Pears, dried, sulfured, stewed, without added sugar as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 500 calories.