Comparing Nutrients in 500 calories Green CauliflowerVS Boiled Carrots

Weight per 500 calories

Green Cauliflower

1613g

Boiled Carrots

1429g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Green Cauliflower or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Green Cauliflower

30%

63%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

Green Cauliflowervs Boiled Carrots

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

5%4.84g

Fat

2.65%2.57g

4.84 gvs2.57 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

2.37%0.76g

Saturated Fat

1.34%0.43g

0.76 gvs0.43 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

105%1.68g

Omega 3

0.89%0.014g

1.68 gvs0.014 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

2.75%0.47g

Omega 6

7.3%1.24g

0.47 gvs1.24 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

75.6%98g

Carbohydrate

90%117g

98 gvs117 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

67.4%49g

Sugars

68%49.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

49 gvs49.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

Fructose

7.1%5.14g

≤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 gvs5.14 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

Glucose

%5.7g

NA gvs5.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

Sucrose

%38.6g

NA gvs38.6 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

136%51.6g

Fiber

113%43g

51.6 gvs43 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

85%47.6g

Protein

19.4%11g

47.6 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Green Cauliflowervs Boiled Carrots

14.3%129μg

Vitamin A

1352%12171μg

RAE, retinol activity equivalents

129 μgvs12171 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

108%1.3mg

Vitamin B1

78.6%0.94mg

Thiamine

1.3 mgvs0.94 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

127%1.65mg

Vitamin B2

48.4%0.63mg

Riboflavin

1.65 mgvs0.63 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

74%12mg

Vitamin B3

57.6%9.2mg

Niacin, nicotinic acid, niacinamide

12 mgvs9.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

225%11.2mg

Vitamin B5

66.3%3.3mg

Pantothenic acid

11.2 mgvs3.3 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

275%3.6mg

Vitamin B6

168%2.2mg

Pyridoxine

3.6 mgvs2.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

230%919μg

Vitamin B9

50%200μg

Folates and Folic Acid

919 μgvs200 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

1579%1421mg

Vitamin C

57%51.4mg

Ascorbic acid

1421 mgvs51.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

4.3%0.65mg

Vitamin E

98%14.7mg

Tocopherols and Tocotrienols

0.65 mgvs14.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

272%326μg

Vitamin K

163%196μg

Phytomenadione or phylloquinone

326 μgvs196 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Green Cauliflowervs Boiled Carrots

53.2%532mg

Calcium

43%429mg

532 mgvs429 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

73.5%0.66mg

Copper

27%0.24mg

0.66 mgvs0.24 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

17%679μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs679 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

147%11.8mg

Iron

60.7%4.86mg

11.8 mgvs4.86 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

77%323mg

Magnesium

34%143mg

323 mgvs143 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

173%4mg

Manganese

96%2.2mg

4 mgvs2.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

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 .

Find Vegetables rich in Molybdenum

143%1000mg

Phosphorus

61.2%429mg

1000 mgvs429 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

142%4839mg

Potassium

99%3357mg

4839 mgvs3357 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

17.6%9.68μg

Selenium

18%10μg

9.68 μgvs10 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

24.7%371mg

Sodium

55.2%829mg

371 mgvs829 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

94%10.3mg

Zinc

26%2.86mg

10.3 mgvs2.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

39%1448g

Water

35%1288g

1448 gvs1288 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Green Cauliflower vs Boiled Carrots:

Raw Green Cauliflower has 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 1.3 times more Vitamin B3, 3.4 times more Vitamin B5, 1.6 times more Vitamin B6, 4.6 times more Vitamin B9, 27.6 times more Vitamin C and 1.7 times more Vitamin K than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 94.3 times more Vitamin A and 22.8 times more Vitamin E than Raw Green Cauliflower.
Both Raw Green Cauliflower as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Green Cauliflower vs Boiled Carrots:

Raw Green Cauliflower has 1.2 times more Calcium, 2.7 times more Copper, 2.4 times more Iron, 2.3 times more Magnesium, 1.8 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Potassium and 3.6 times more Zinc than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2.2 times more Sodium than Raw Green Cauliflower.
Both Raw Green Cauliflower and Boiled and Drained Carrots have similar amounts of Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Green Cauliflower has 117.4 times more Omega 3, 1.2 times more Fiber and 4.4 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2.7 times more Omega 6 than Raw Green Cauliflower.
Both Raw Green Cauliflower and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
Both Raw Green Cauliflower as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Green CauliflowerVS Cooked Green CauliflowerBoiled CarrotsVS Cooked Green CauliflowerGreen CauliflowerVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories Green CauliflowerVS Boiled Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Green Cauliflower or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: