Comparing Nutrients in 500 calories Radishes VS Cauliflower

Weight per 500 calories

• Radishes: 3125g
• Cauliflower: 2000g

Raw Cauliflower has 1.6 times more energy per unit of mass than Raw Radishes, which is very low in comparison to other foods. Radishes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Radishes	16%	5%	79%
Cauliflower	26%	8%	66%

Macro Nutrients

	Radishes	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.22% 3.13g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	60.5% 0.97g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	3.13% 0.53g	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	81.7% 106g	76.5% 99g	130g per day for Men 19-50 years
Sugars	80% 58g	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	30.6% 22g	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	% 33g	% 19g	g per day for Men 19-50 years
Sucrose	% 3.13g	% 0g	g per day for Men 19-50 years
Fiber	132% 50g	105% 40g	38g per day for Men 19-50 years
Protein	38% 21.3g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Radishes	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.3% 0.38mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.16mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.2mg	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	195% 781μg	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	514% 463mg	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	34% 40.6μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radishes	Cauliflower	Recommended Dietary Allowance
Calcium	78% 781mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	174% 1.56mg	86.7% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 188μg	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	133% 10.6mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	89.3% 625mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	214% 7281mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	34% 18.8μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	81.3% 1219mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	79.5% 8.75mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	80.5% 2977g	49.8% 1841g	3700g per day for Men 19-50 years

Radishes VS Cauliflower Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Cauliflower contain 2.7 times more Vitamin B1, 1.3 times more Vitamin B3, 2.6 times more Vitamin B5, 1.7 times more Vitamin B6, 1.5 times more Vitamin B9, 2.1 times more Vitamin C, more Vitamin E and 7.6 times more Vitamin K than Raw Radishes.
• Both Radishes and Cauliflower provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Radishes have insufficient amounts of Vitamin E
• Both Raw Radishes 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 Radishes vs Cauliflower:

• 500 calories of Radishes have 1.8 times more Calcium, 2 times more Copper, 1.3 times more Iron, 1.2 times more Potassium, 1.6 times more Selenium, 2 times more Sodium, 1.6 times more Zinc and 1.6 times more Water than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 1.4 times more Manganese and 1.4 times more Phosphorus than Raw Radishes.
• Both Radishes and Cauliflower contain similar levels of Magnesium per 500 calories.
• Both Raw Radishes as well as Raw Cauliflower lack sufficient amounts of Fluoride in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Radishes have 3.2 times more Omega 3, 1.5 times more Sugars and 1.3 times more Fiber than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 1.8 times more Protein than Raw Radishes.
• Both Radishes and Cauliflower offer comparable quantities of Energy, Carbohydrate and Fructose per 500 calories.
• Both Raw Radishes as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 500 calories.