Comparing Nutrients in 500 calories Enhanced Soymilk VS Boiled Cauliflower

Weight per 500 calories

• Enhanced Soymilk: 1111g
• Boiled Cauliflower: 2174g

Enhanced Soymilk has 2 times more energy per 100g than Boiled Cauliflower. It has low energy density when compared to other foods. Boiled and Drained Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Enhanced Soymilk or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Enhanced Soymilk	27%	41%	32%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Enhanced Soymilk	Boiled Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.8% 22g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	NA	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	NA	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.3g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	38.8% 28g	62.4% 45.2g	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	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	11.7% 4.44g	132% 50g	38g per day for Men 19-50 years
Protein	58.3% 32.7g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Enhanced Soymilk	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.4% 0.69mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.6mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	221% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	289% 3.76mg	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	89% 356μg	239% 957μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	500% 12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	1070% 963mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	87% 522IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	187% 28mg	10% 1.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	250% 300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enhanced Soymilk	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	156% 1556mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	43.5% 0.39mg	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	68% 5.44mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	NA	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	NA	125% 2.87mg	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	NA	99% 696mg	700mg per day for Men 19-50 years
Potassium	46% 1567mg	91% 3087mg	3400mg per day for Men 19-50 years
Selenium	46.5% 25.6μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	37% 556mg	21.7% 326mg	1500mg per day for Men 19-50 years
Zinc	24.2% 2.67mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	27.3% 1011g	54.6% 2022g	3700g per day for Men 19-50 years

Enhanced Soymilk VS Boiled Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Enhanced Soymilk or Boiled Cauliflower?

Lets compare vitamin content per 500 calories of Enhanced Soymilk vs Boiled Cauliflower:

• 500 calories of Enhanced Soymilk have 2 times more Vitamin B2, 4.1 times more Vitamin B3, more Vitamin B12, more Vitamin D and 18.4 times more Vitamin E than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B6, 2.7 times more Vitamin B9 and 12 times more Vitamin C than Enhanced Soymilk.
• 500 calories of Boiled Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Enhanced Soymilk vs Boiled Cauliflower:

• 500 calories of Enhanced Soymilk have 4.5 times more Calcium, 3.5 times more Copper, 2 times more Selenium and 1.7 times more Sodium than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 1.3 times more Iron, 2 times more Potassium, 1.4 times more Zinc and 2 times more Water than Enhanced Soymilk.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Enhanced Soymilk have 2.3 times more Fat than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 2.3 times more Carbohydrate, 1.6 times more Sugars and 11.3 times more Fiber than Enhanced Soymilk.
• Both Enhanced Soymilk and Boiled Cauliflower offer comparable quantities of Energy and Protein per 500 calories.