Comparing Nutrients in 100 calories Cauliflower VS Jellies, reduced sugar, home preserved

Weight per 100 calories

• Cauliflower: 400g
• Jellies, reduced sugar, home preserved: 56g

Jellies, reduced sugar, home preserved have 7.2 times more energy per unit of mass than Raw Cauliflower, which is above average in comparison to other foods. Cauliflower having very low energy density.

Discover which food has more nutrients per 100 calories - Cauliflower or Jellies, reduced sugar, home preserved?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Jellies, reduced sugar, home preserved	1%	0%	99%

Macro Nutrients

	Cauliflower	Jellies, reduced sugar, home preserved	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.12g	0.017% 0.017g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.016% 0.005g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.07% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	0.02% 0.003g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	20% 25.8g	130g per day for Men 19-50 years
Sugars	10.5% 7.64g	35% 25.3g	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	5.35% 3.88g	NA	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	% 3.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21% 8g	1.18% 0.45g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	0.3% 0.17g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Jellies, reduced sugar, home preserved	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	0.47% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	0.86% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	0.49% 0.078mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.6% 0.74mg	1.7% 0.022mg	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	57% 228μg	0.14% 0.56μg	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	214% 193mg	0% 0mg	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	2.13% 0.32mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.7% 62μg	0.093% 0.11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Jellies, reduced sugar, home preserved	Recommended Dietary Allowance
Calcium	8.8% 88mg	0.28% 2.8mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	1.43% 0.013mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	NA	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	21% 1.68mg	1.26% 0.1mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	0.8% 3.35mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	NA	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	25% 176mg	0.48% 3.35mg	700mg per day for Men 19-50 years
Potassium	35% 1196mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	1.42% 0.78μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0.074% 1.1mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	0.15% 0.017mg	11mg per day for Men 19-50 years
Water	9.95% 368g	0.8% 29.6g	3700g per day for Men 19-50 years

Cauliflower VS Jellies, Reduced Sugar, Home Preserved Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cauliflower or Jellies, reduced sugar, home preserved?

Lets compare vitamin content per 100 calories of Cauliflower vs Jellies, reduced sugar, home preserved:

• 100 calories of Cauliflower have 35.8 times more Vitamin B1, 21.5 times more Vitamin B2, 25.9 times more Vitamin B3, 32.9 times more Vitamin B6, 408.1 times more Vitamin B9, more Vitamin C, more Vitamin E and 554.9 times more Vitamin K than Jellies, reduced sugar, home preserved.
• 100 calories of Jellies, reduced sugar, home preserved have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Cauliflower as well as Jellies, reduced sugar, home preserved have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cauliflower vs Jellies, reduced sugar, home preserved:

• 100 calories of Cauliflower have 31.5 times more Calcium, 12.1 times more Copper, 16.7 times more Iron, 17.9 times more Magnesium, 52.5 times more Phosphorus, 30.2 times more Potassium, 3.1 times more Selenium, 107.4 times more Sodium, 64.4 times more Zinc and 12.4 times more Water than Jellies, reduced sugar, home preserved.
• 100 calories of Jellies, reduced sugar, home preserved lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cauliflower have 53.7 times more Omega 3, 17.9 times more Fiber and 45.8 times more Protein than Jellies, reduced sugar, home preserved.
• While 100 kcal of Jellies, reduced sugar, home preserved contain 1.3 times more Carbohydrate and 3.3 times more Sugars than Raw Cauliflower.
• Both Cauliflower and Jellies, reduced sugar, home preserved offer comparable quantities of Energy per 100 calories.
• 100 calories of Jellies, reduced sugar, home preserved provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Cauliflower as well as Jellies, reduced sugar, home preserved provide inadequate amounts of Omega 6 in 100 calories.