Comparing Nutrients in 500 calories Sweetened Frozen Strawberries VS Cauliflower

Weight per 500 calories

• Sweetened Frozen Strawberries: 521g
• Cauliflower: 2000g

Sweetened Frozen Strawberries have 3.8 times more energy per 100g than Cauliflower. It has average energy density when compared to other foods. Raw Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Sweetened Frozen Strawberries or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Strawberries	2%	1%	97%
Cauliflower	26%	8%	66%

Macro Nutrients

	Sweetened Frozen Strawberries	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	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	104% 135g	76.5% 99g	130g per day for Men 19-50 years
Sugars	172% 125g	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	26% 9.9g	105% 40g	38g per day for Men 19-50 years
Protein	4.93% 2.76g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Strawberries	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.58% 5.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.94% 0.083mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	19.5% 78μg	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	240% 216mg	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	8% 1.2mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.38% 8.85μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Strawberries	Cauliflower	Recommended Dietary Allowance
Calcium	5.73% 57.3mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	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	38.4% 3.07mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.5mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	56.6% 1.3mg	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	9.67% 67.7mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	6.63% 3.65μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	10.3% 381g	49.8% 1841g	3700g per day for Men 19-50 years

Sweetened Frozen Strawberries VS Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sweetened Frozen Strawberries or Cauliflower?

Lets compare vitamin content per 500 calories of Sweetened Frozen Strawberries vs Cauliflower:

• 500 kcal of Raw Cauliflower contain 12 times more Vitamin B1, 4.5 times more Vitamin B2, 4.9 times more Vitamin B3, 23.7 times more Vitamin B5, 23.6 times more Vitamin B6, 14.6 times more Vitamin B9, 4.5 times more Vitamin C, 1.3 times more Vitamin E and 35 times more Vitamin K than Sliced Sweetened Frozen Strawberries.
• 500 calories of Sweetened Frozen Strawberries have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Sliced Sweetened Frozen Strawberries 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 Sweetened Frozen Strawberries vs Cauliflower:

• 500 kcal of Raw Cauliflower contain 7.7 times more Calcium, 7.5 times more Copper, 2.7 times more Iron, 8.2 times more Magnesium, 2.4 times more Manganese, 13 times more Phosphorus, 11.7 times more Potassium, 3.3 times more Selenium, 38.4 times more Sodium, 17.3 times more Zinc and 4.8 times more Water than Sliced Sweetened Frozen Strawberries.
• 500 calories of Sweetened Frozen Strawberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sweetened Frozen Strawberries have 1.4 times more Carbohydrate and 3.3 times more Sugars than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 2.1 times more Omega 3, 4 times more Fiber and 13.9 times more Protein than Sliced Sweetened Frozen Strawberries.
• Both Sweetened Frozen Strawberries and Cauliflower offer comparable quantities of Energy per 500 calories.
• 500 calories of Sweetened Frozen Strawberries provide inadequate amounts of Omega 3 and Protein
• Both Sliced Sweetened Frozen Strawberries as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 500 calories.