Comparing Nutrients in 500 calories Kelp Seaweed VS Cauliflower

Weight per 500 calories

• Kelp Seaweed: 1163g
• Cauliflower: 2000g

Kelp Seaweed has 1.7 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 - Kelp Seaweed or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Kelp Seaweed	13%	10%	77%
Cauliflower	26%	8%	66%

Macro Nutrients

	Kelp Seaweed	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	8.98% 2.87g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	2.9% 0.047g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	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	85.6% 111g	76.5% 99g	130g per day for Men 19-50 years
Sugars	9.62% 6.98g	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	39.8% 15g	105% 40g	38g per day for Men 19-50 years
Protein	35% 19.5g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Cauliflower	Recommended Dietary Allowance
Vitamin A	7.75% 69.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	134% 1.74mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.47mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.8% 0.023mg	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	523% 2093μg	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	38.8% 35mg	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	67.4% 10mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	640% 767μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Cauliflower	Recommended Dietary Allowance
Calcium	195% 1953mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	414% 33mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	335% 1407mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	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	69.8% 488mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	30.4% 1035mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	181% 2709mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	25.6% 949g	49.8% 1841g	3700g per day for Men 19-50 years

Kelp Seaweed VS Cauliflower Nutrients Per 500 Kcal

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

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

• 500 calories of Kelp Seaweed have 1.5 times more Vitamin B2, 1.8 times more Vitamin B9, 6.3 times more Vitamin E and 2.5 times more Vitamin K than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 1.7 times more Vitamin B1, 1.9 times more Vitamin B3, 1.8 times more Vitamin B5, 158.2 times more Vitamin B6 and 27.6 times more Vitamin C than Raw Kelp Seaweed.
• 500 calories of Kelp Seaweed have insufficient amounts of Vitamin B6
• Both Raw Kelp 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 Kelp Seaweed vs Cauliflower:

• 500 calories of Kelp Seaweed have 4.4 times more Calcium, 1.9 times more Copper, 3.9 times more Iron, 4.7 times more Magnesium, 4.5 times more Sodium and 2.6 times more Zinc than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 1.3 times more Manganese, 1.8 times more Phosphorus, 5.8 times more Potassium, 1.5 times more Selenium and 1.9 times more Water than Raw Kelp Seaweed.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Cauliflower contain 6.5 times more Omega 3, 5.5 times more Sugars, 2.6 times more Fiber and 2 times more Protein than Raw Kelp Seaweed.
• Both Kelp Seaweed and Cauliflower offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Kelp Seaweed provide inadequate amounts of Omega 3
• Both Raw Kelp Seaweed as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 500 calories.