Comparing Nutrients in 500 calories Soybeans VS Cooked Frozen Cauliflower

Weight per 500 calories

• Soybeans: 112g
• Cooked Frozen Cauliflower: 2632g

Soybeans have 23.5 times more energy per 100g than Cooked Frozen Cauliflower. It has very high energy density when compared to other foods. Boiled and Drained Frozen Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Soybeans or Cooked Frozen Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Soybeans	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.4g	5.97% 5.8g	97g per day for Men 19-50 years
Saturated Fat	10% 3.23g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	133% 2.13g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	76% 99g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	38% 27.6g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.4% 10.4g	187% 71g	38g per day for Men 19-50 years
Protein	73% 41g	75.7% 42.4g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0.12% 1.12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	51.6% 2.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	178% 2.3mg	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	105% 420μg	270% 1079μg	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	7.47% 6.73mg	915% 824mg	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	6.35% 0.95mg	10.5% 1.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 52.7μg	261% 313μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	31% 311mg	44.7% 447mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	70% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	220% 17.6mg	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	172% 3.95mg	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	113% 789mg	90% 632mg	700mg per day for Men 19-50 years
Potassium	59.3% 2015mg	108% 3658mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	28.7% 15.8μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.24mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	31% 3.42mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	67% 2474g	3700g per day for Men 19-50 years

Soybeans VS Cooked Frozen Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Soybeans or Cooked Frozen Cauliflower?

Lets compare vitamin content per 500 calories of Soybeans vs Cooked Frozen Cauliflower:

• 500 kcal of Boiled and Drained Frozen Cauliflower contain 1.4 times more Vitamin B2, 4.5 times more Vitamin B3, 2.9 times more Vitamin B5, 5.5 times more Vitamin B6, 2.6 times more Vitamin B9, 122.5 times more Vitamin C, 1.7 times more Vitamin E and 5.9 times more Vitamin K than Raw Soybeans.
• Both Soybeans and Cooked Frozen Cauliflower provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Soybeans have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Soybeans as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Soybeans vs Cooked Frozen Cauliflower:

• 500 calories of Soybeans have 2.9 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 1.2 times more Phosphorus, 1.3 times more Selenium and 1.6 times more Zinc than Cooked Frozen Cauliflower.
• While 500 kcal of Boiled and Drained Frozen Cauliflower contain 1.4 times more Calcium, 1.4 times more Manganese, 1.8 times more Potassium, 211.3 times more Sodium and 258.4 times more Water than Raw Soybeans.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Soybeans have 3.9 times more Fat, 3.6 times more Saturated Fat and 17.6 times more Omega 6 than Cooked Frozen Cauliflower.
• While 500 kcal of Boiled and Drained Frozen Cauliflower contain 1.4 times more Omega 3, 2.9 times more Carbohydrate, 3.4 times more Sugars and 6.8 times more Fiber than Raw Soybeans.
• Both Soybeans and Cooked Frozen Cauliflower offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Cooked Frozen Cauliflower provide inadequate amounts of Omega 6