Comparing Nutrients in 500 calories Dried Spearmint VS Cauliflower

Weight per 500 calories

• Dried Spearmint: 175g
• Cauliflower: 2000g

Dried Spearmint has 11.4 times more energy per 100g than Cauliflower. It has high energy density when compared to other foods. Raw Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Dried Spearmint or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Cauliflower	26%	8%	66%

Macro Nutrients

	Dried Spearmint	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	8.65% 2.77g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	306% 4.9g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	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	70.2% 91g	76.5% 99g	130g per day for Men 19-50 years
Sugars	NA	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	138% 52.3g	105% 40g	38g per day for Men 19-50 years
Protein	62.4% 35g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Cauliflower	Recommended Dietary Allowance
Vitamin A	103% 928μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.51mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.46mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	348% 4.52mg	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	232% 930μg	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	0% 0mg	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	NA	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spearmint	Cauliflower	Recommended Dietary Allowance
Calcium	261% 2611mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	301% 2.7mg	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	1918% 153mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	251% 1056mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	876% 20mg	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% 484mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	99% 3375mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	40.2% 604mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.23mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	49.8% 1841g	3700g per day for Men 19-50 years

Dried Spearmint VS Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Spearmint or Cauliflower?

Lets compare vitamin content per 500 calories of Dried Spearmint vs Cauliflower:

• 500 calories of Dried Spearmint have more Vitamin A, 2.1 times more Vitamin B2 and 1.2 times more Vitamin B6 than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 2 times more Vitamin B1, 5.4 times more Vitamin B5 and more Vitamin C than Dried Spearmint.
• Both Dried Spearmint and Cauliflower provide similar amounts of Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of Dried Spearmint have insufficient amounts of Vitamin C
• 500 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Dried Spearmint as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dried Spearmint vs Cauliflower:

• 500 calories of Dried Spearmint have 5.9 times more Calcium, 3.5 times more Copper, 18.3 times more Iron, 3.5 times more Magnesium and 6.5 times more Manganese than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 1.8 times more Phosphorus, 1.8 times more Potassium, 1.3 times more Zinc and 92.9 times more Water than Dried Spearmint.
• Both Dried Spearmint and Cauliflower contain similar levels of Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Spearmint have 1.9 times more Fat, 16.3 times more Omega 3 and 1.3 times more Fiber than Cauliflower.
• Both Dried Spearmint and Cauliflower offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Dried Spearmint as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 500 calories.