Comparing Nutrients in 500 calories Syrups, maple VS Cauliflower

Weight per 500 calories

• Syrups, maple: 192g
• Cauliflower: 2000g

Syrups, maple have 10.4 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 - Syrups, maple or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Syrups, maple	0%	0%	100%
Cauliflower	26%	8%	66%

Macro Nutrients

	Syrups, maple	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.042% 0.013g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	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	99% 129g	76.5% 99g	130g per day for Men 19-50 years
Sugars	160% 116g	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	1.38% 1g	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	% 3.08g	% 19g	g per day for Men 19-50 years
Sucrose	% 112g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	105% 40g	38g per day for Men 19-50 years
Protein	0.14% 0.077g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Syrups, maple	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.44mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.97% 0.16mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.3% 0.004mg	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	0% 0μg	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	0% 0mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, maple	Cauliflower	Recommended Dietary Allowance
Calcium	19.6% 196mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	3.85% 0.035mg	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	2.64% 0.21mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	9.6% 40.4mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	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	0.55% 3.85mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.15μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.54% 23mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	25.7% 2.83mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	1.7% 62.3g	49.8% 1841g	3700g per day for Men 19-50 years

Syrups, Maple VS Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Syrups, maple or Cauliflower?

Lets compare vitamin content per 500 calories of Syrups, maple vs Cauliflower:

• 500 calories of Syrups, maple have 2 times more Vitamin B2 than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 7.9 times more Vitamin B1, 65.1 times more Vitamin B3, 192.7 times more Vitamin B5, 956.8 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, maple.
• 500 calories of Syrups, maple have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Syrups, maple 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 Syrups, maple vs Cauliflower:

• 500 calories of Syrups, maple have 1.8 times more Manganese than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 2.2 times more Calcium, 22.5 times more Copper, 39.7 times more Iron, 7.4 times more Magnesium, 228.8 times more Phosphorus, 14.7 times more Potassium, 10.4 times more Selenium, 26 times more Sodium, 1.9 times more Zinc and 29.6 times more Water than Syrups, maple.
• 500 calories of Syrups, maple lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Syrups, maple have 1.3 times more Carbohydrate and 3 times more Sugars than Cauliflower.
• While 500 kcal of Raw Cauliflower contain more Omega 3, 19.4 times more Fructose, more Fiber and 499.2 times more Protein than Syrups, maple.
• Both Syrups, maple and Cauliflower offer comparable quantities of Energy per 500 calories.
• 500 calories of Syrups, maple provide inadequate amounts of Omega 3, Fiber and Protein
• Both Syrups, maple as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 500 calories.