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Comparing Nutrients in 300 calories Green CauliflowerVS Carrots

Weight per 300 calories

Green Cauliflower
968g
Carrots
732g

Raw Carrots have 1.3 times more energy per unit of mass than Raw Green Cauliflower, which is low in comparison to other foods. Green Cauliflower having low energy density.

Which food has more nutrients per 300 calories - Green Cauliflower or Carrots?

Macros Ratio

Protein Fat Carbs

Green Cauliflower
30%
7%
63%
Carrots
8%
5%
87%
300 kcal ▼

Macro Nutrients

Green Cauliflowervs Carrots
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3%2.9g
Fat
1.8%1.76g
2.9 gvs1.76 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.42%0.45g
Saturated Fat
0.73%0.23g
0.45 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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63%1g
Omega 3
0.91%0.015g
1 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.65%0.28g
Omega 6
4.3%0.73g
0.28 gvs0.73 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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45.3%59g
Carbohydrate
54%70g
59 gvs70 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
40.4%29.3g
Sugars
48%34.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
29.3 gvs34.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
5.55%4.02g
≤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]
NA gvs4.02 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%4.3g
NA gvs4.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%26.3g
NA gvs26.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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81.5%31g
Fiber
54%20.5g
31 gvs20.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
51%28.5g
Protein
12%6.8g
28.5 gvs6.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Green Cauliflowervs Carrots
8.6%77.4μg
Vitamin A
679%6110μg
RAE, retinol activity equivalents
77.4 μgvs6110 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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64.5%0.77mg
Vitamin B1
40.2%0.48mg
Thiamine
0.77 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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76%0.99mg
Vitamin B2
32.6%0.42mg
Riboflavin
0.99 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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44.4%7.1mg
Vitamin B3
45%7.2mg
Niacin, nicotinic acid, niacinamide
7.1 mgvs7.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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135%6.74mg
Vitamin B5
40%2mg
Pantothenic acid
6.74 mgvs2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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165%2.15mg
Vitamin B6
77.7%1mg
Pyridoxine
2.15 mgvs1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
54%16.2μg
Biotin
NA μgvs16.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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138%552μg
Vitamin B9
34.8%139μg
Folates and Folic Acid
552 μgvs139 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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947%853mg
Vitamin C
48%43mg
Ascorbic acid
853 mgvs43 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.6%0.39mg
Vitamin E
32%4.83mg
Tocopherols and Tocotrienols
0.39 mgvs4.83 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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163%195μg
Vitamin K
80.5%97μg
Phytomenadione or phylloquinone
195 μgvs97 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Green Cauliflowervs Carrots
32%319mg
Calcium
24%241mg
319 mgvs241 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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44%0.4mg
Copper
36.6%0.33mg
0.4 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.59%23.4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs23.4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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88.3%7.06mg
Iron
27.4%2.2mg
7.06 mgvs2.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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46%194mg
Magnesium
21%88mg
194 mgvs88 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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104%2.4mg
Manganese
45.5%1.05mg
2.4 mgvs1.05 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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85.7%600mg
Phosphorus
36.6%256mg
600 mgvs256 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
85.4%2903mg
Potassium
69%2341mg
2903 mgvs2341 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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10.6%5.8μg
Selenium
1.33%0.73μg
5.8 μgvs0.73 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
15%223mg
Sodium
33.7%505mg
223 mgvs505 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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56.3%6.2mg
Zinc
16%1.76mg
6.2 mgvs1.76 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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23.5%869g
Water
17.5%646g
869 gvs646 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Green Cauliflower vs Carrots:
Comparing minerals per 300 calories for Green Cauliflower vs Carrots:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Green CauliflowerVS Cooked Green CauliflowerCarrotsVS Cooked Green CauliflowerGreen CauliflowerVS Boiled CarrotsCarrotsVS Boiled Carrots
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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