Comparing Nutrients in 500 calories Irishmoss Seaweed VS Cauliflower

Weight per 500 calories

• Irishmoss Seaweed: 1020g
• Cauliflower: 2000g

Irishmoss Seaweed have 2 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 - Irishmoss Seaweed or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Irishmoss Seaweed	11%	3%	86%
Cauliflower	26%	8%	66%

Macro Nutrients

	Irishmoss Seaweed	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	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	8.6% 6.22g	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	35% 13.3g	105% 40g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Cauliflower	Recommended Dietary Allowance
Vitamin A	6.8% 61.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.8% 0.15mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	366% 4.76mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	464% 1857μg	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	34% 30.6mg	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	59% 8.88mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Cauliflower	Recommended Dietary Allowance
Calcium	73.5% 735mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	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	1135% 91mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	350% 1469mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	164% 3.78mg	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	229% 1602mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	45.6% 684mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	181% 20mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	22.4% 830g	49.8% 1841g	3700g per day for Men 19-50 years

Irishmoss Seaweed VS Cauliflower Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Irishmoss Seaweed vs Cauliflower:

• 500 calories of Irishmoss Seaweed have 4 times more Vitamin B2, 1.6 times more Vitamin B9 and 5.5 times more Vitamin E than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 6.5 times more Vitamin B1, 1.7 times more Vitamin B3, 7.4 times more Vitamin B5, 5.2 times more Vitamin B6, 31.5 times more Vitamin C and 6.1 times more Vitamin K than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed 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 Irishmoss Seaweed vs Cauliflower:

• 500 calories of Irishmoss Seaweed have 1.7 times more Calcium, 1.9 times more Copper, 10.8 times more Iron, 4.9 times more Magnesium, 1.2 times more Manganese, 1.8 times more Phosphorus and 3.7 times more Zinc than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 9.3 times more Potassium, 1.7 times more Selenium and 2.2 times more Water than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Cauliflower contain similar levels of Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Irishmoss Seaweed have 1.3 times more Carbohydrate than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 29.4 times more Omega 3, 6.1 times more Sugars, 3 times more Fiber and 2.5 times more Protein than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Cauliflower offer comparable quantities of Energy per 500 calories.
• 500 calories of Irishmoss Seaweed provide inadequate amounts of Omega 3
• Both Raw Irishmoss Seaweed as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 500 calories.