Comparing Nutrients in 500 calories Canned Mashed Sweet PotatoVS Cauliflower
Weight per 500 calories
Canned Mashed Sweet Potato
495g
Cauliflower
2000g
Canned Mashed Sweet Potato has 4 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 - Canned Mashed Sweet Potato or Cauliflower?
Canned Mashed Sweet Potato VS Cauliflower Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Canned Mashed Sweet Potato or Cauliflower?
Lets compare vitamin content per 500 calories of Canned Mashed Sweet Potato vs Cauliflower:
500 calories of Canned Mashed Sweet Potato have more Vitamin A and 3.4 times more Vitamin E than Cauliflower.
While 500 kcal of Raw Cauliflower contain 7.5 times more Vitamin B1, 2.7 times more Vitamin B2, 2.1 times more Vitamin B3, 5.3 times more Vitamin B5, 3.2 times more Vitamin B6, 20.9 times more Vitamin B9, 37.4 times more Vitamin C and 26.1 times more Vitamin K than Canned Mashed Sweet Potato.
500 calories of Canned Mashed Sweet Potato have insufficient amounts of Vitamin K
500 calories of Cauliflower have insufficient amounts of Vitamin A
Both Canned Mashed Sweet Potato as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Canned Mashed Sweet Potato vs Cauliflower:
500 calories of Canned Mashed Sweet Potato have 1.8 times more Copper and 1.6 times more Manganese than Cauliflower.
While 500 kcal of Raw Cauliflower contain 3 times more Calcium, 1.3 times more Iron, 2.5 times more Magnesium, 3.4 times more Phosphorus, 5.8 times more Potassium, 3 times more Selenium, 1.6 times more Sodium, 5.2 times more Zinc and 5 times more Water than Canned Mashed Sweet Potato.
500 calories of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 500 calories:
500 kcal of Raw Cauliflower contain 4.7 times more Omega 3, 1.4 times more Sugars, 4.8 times more Fiber and 3.9 times more Protein than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Cauliflower offer comparable quantities of Energy and Carbohydrate per 500 calories.
500 calories of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
Both Canned Mashed Sweet Potato as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 500 calories.