Comparing Nutrients in 500 calories Raw Spelt VS Cauliflower

Weight per 500 calories

• Raw Spelt: 148g
• Cauliflower: 2000g

Raw Spelt has 13.5 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 - Raw Spelt or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Cauliflower	26%	8%	66%

Macro Nutrients

	Raw Spelt	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.76g	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	80% 104g	76.5% 99g	130g per day for Men 19-50 years
Sugars	14% 10g	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	0.49% 0.36g	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	% 1.24g	% 19g	g per day for Men 19-50 years
Sucrose	% 0.87g	% 0g	g per day for Men 19-50 years
Fiber	41.7% 16g	105% 40g	38g per day for Men 19-50 years
Protein	38.5% 21.6g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.3% 10mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.7% 1.6mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	283% 3.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	51.3% 15.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.6% 66.6μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.8% 1.17mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.44% 5.33μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Cauliflower	Recommended Dietary Allowance
Calcium	4% 40mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	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	82% 6.57mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	135% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	302% 136μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	84.7% 593mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	49.8% 1841g	3700g per day for Men 19-50 years

Raw Spelt VS Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Raw Spelt or Cauliflower?

Lets compare vitamin content per 500 calories of Raw Spelt vs Cauliflower:

• 500 kcal of Raw Cauliflower contain 1.9 times more Vitamin B1, 7.2 times more Vitamin B2, 8.4 times more Vitamin B5, 10.8 times more Vitamin B6, 17.1 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and 58.2 times more Vitamin K than Uncooked Spelt.
• Both Raw Spelt and Cauliflower provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Raw Spelt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Uncooked Spelt as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Raw Spelt vs Cauliflower:

• 500 calories of Raw Spelt have 1.4 times more Manganese and 1.4 times more Selenium than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 11 times more Calcium, 1.3 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus, 10.4 times more Potassium, 50.7 times more Sodium and 113 times more Water than Uncooked Spelt.
• Both Raw Spelt and Cauliflower contain similar levels of Copper and Zinc per 500 calories.
• 500 calories of Raw Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Raw Spelt have 5.5 times more Omega 6 than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 3.1 times more Omega 3, 3.8 times more Sugars, 54.6 times more Fructose, 2.5 times more Fiber and 1.8 times more Protein than Uncooked Spelt.
• Both Raw Spelt and Cauliflower offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Raw Spelt provide inadequate amounts of Omega 3
• 500 calories of Cauliflower provide inadequate amounts of Omega 6