Comparing Nutrients in 500 calories Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Cauliflower

Weight per 500 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1667g
• Cauliflower: 2000g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Soymilk, original and vanilla, light, with added calcium, vitamins A and D or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Cauliflower	26%	8%	66%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.2% 13g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	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	45% 58.5g	76.5% 99g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	13% 5g	105% 40g	38g per day for Men 19-50 years
Protein	71% 39.7g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Cauliflower	Recommended Dietary Allowance
Vitamin A	113% 1017μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.35mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	37.5% 150μg	285% 1140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	694% 16.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1071% 964mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	131% 783IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.2% 26.7μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Cauliflower	Recommended Dietary Allowance
Calcium	205% 2050mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	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	89.6% 7.17mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	NA	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	207% 1450mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	69.7% 38.3μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	41.8% 1545g	49.8% 1841g	3700g per day for Men 19-50 years

Soymilk, Original And Vanilla, Light, With Added Calcium, Vitamins A And D VS Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Soymilk, original and vanilla, light, with added calcium, vitamins A and D or Cauliflower?

Lets compare vitamin content per 500 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Cauliflower:

• 500 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have more Vitamin A, 2.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 1.6 times more Vitamin B1, 2.7 times more Vitamin B3, 13.8 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 11.6 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• 500 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E
• 500 calories of Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Cauliflower:

• 500 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 4.7 times more Calcium, 1.8 times more Copper, 1.6 times more Phosphorus, 3.2 times more Selenium and 1.3 times more Sodium than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 3.1 times more Potassium and 1.4 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Cauliflower contain similar levels of Iron, Magnesium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 2.3 times more Fat, 2.7 times more Omega 3 and 19.7 times more Omega 6 than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 1.7 times more Carbohydrate and 8 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Cauliflower offer comparable quantities of Energy, Sugars and Protein per 500 calories.
• 500 calories of Cauliflower provide inadequate amounts of Omega 6