Comparing Nutrients in 500 calories Roasted Soybeans with Salt VS Cauliflower

Weight per 500 calories

• Roasted Soybeans with Salt: 107g
• Cauliflower: 2000g

Roasted Soybeans with Salt have 18.8 times more energy per 100g than Cauliflower. It has very high energy density when compared to other foods. Raw Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Roasted Soybeans with Salt or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Cauliflower	26%	8%	66%

Macro Nutrients

	Roasted Soybeans with Salt	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	79.3% 13.5g	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	24.8% 32.2g	76.5% 99g	130g per day for Men 19-50 years
Sugars	6.18% 4.48g	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	49.7% 19g	105% 40g	38g per day for Men 19-50 years
Protein	73.4% 41g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Cauliflower	Recommended Dietary Allowance
Vitamin A	1.2% 10.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.66% 0.48mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	56.2% 225μg	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	2.6% 2.35mg	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	6.47% 0.97mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44.8% 53.7μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Cauliflower	Recommended Dietary Allowance
Calcium	14.7% 147mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	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	52% 4.16mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	55.3% 387mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	46% 1567mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	11.6% 174mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	30.4% 3.35mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.056% 2.08g	49.8% 1841g	3700g per day for Men 19-50 years

Roasted Soybeans With Salt VS Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Soybeans with Salt or Cauliflower?

Lets compare vitamin content per 500 calories of Roasted Soybeans with Salt vs Cauliflower:

• 500 kcal of Raw Cauliflower contain 9.4 times more Vitamin B1, 7.8 times more Vitamin B2, 6.7 times more Vitamin B3, 27.6 times more Vitamin B5, 16.6 times more Vitamin B6, 5.1 times more Vitamin B9, 411 times more Vitamin C, 1.6 times more Vitamin E and 5.8 times more Vitamin K than Roasted Soybeans with Salt.
• 500 calories of Roasted Soybeans with Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin C and Vitamin E
• Both Roasted Soybeans with Salt 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 Roasted Soybeans with Salt vs Cauliflower:

• 500 calories of Roasted Soybeans with Salt have 1.7 times more Selenium than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 3 times more Calcium, 2 times more Iron, 1.9 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus, 3.8 times more Potassium, 3.5 times more Sodium, 1.6 times more Zinc and 885.8 times more Water than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Cauliflower contain similar levels of Copper per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Soybeans with Salt have 4.8 times more Fat, 1.5 times more Saturated Fat, 6 times more Omega 3 and 42.1 times more Omega 6 than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 3.1 times more Carbohydrate, 8.5 times more Sugars and 2.1 times more Fiber than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Cauliflower offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Cauliflower provide inadequate amounts of Omega 6