Comparing Nutrients in 500 calories CauliflowerVS Carrots

Weight per 500 calories

Cauliflower

2000g

Carrots

1220g

Raw Carrots have 1.6 times more energy per unit of mass than Raw Cauliflower, which is low in comparison to other foods. Cauliflower having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Cauliflower

26%

66%

Carrots

87%

500 kcal ▼

Macro Nutrients

Cauliflowervs Carrots

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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5.77%5.6g

Fat

3%2.93g

5.6 gvs2.93 g

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

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8.13%2.6g

Saturated Fat

1.2%0.39g

2.6 gvs0.39 g

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

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18.8%0.3g

Omega 3

1.52%0.024g

0.3 gvs0.024 g

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

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1.9%0.32g

Omega 6

7.17%1.2g

0.32 gvs1.2 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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76.5%99g

Carbohydrate

90%117g

99 gvs117 g

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

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52.7%38.2g

Sugars

79.7%58g

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

38.2 gvs58 g

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

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26.8%19.4g

Fructose

9.25%6.7g

≤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]

19.4 gvs6.7 g

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

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%19g

Glucose

%7.2g

19 gvs7.2 g

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

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%0g

Sucrose

%43.8g

0 gvs43.8 g

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

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105%40g

Fiber

90%34g

40 gvs34 g

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

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68.6%38.4g

Protein

20.3%11.3g

38.4 gvs11.3 g

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

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Vitamins

Cauliflowervs Carrots

0%0μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

0 μgvs10183 μg

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

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83.3%1mg

Vitamin B1

67%0.8mg

Thiamine

1 mgvs0.8 mg

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

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92%1.2mg

Vitamin B2

54.4%0.71mg

Riboflavin

1.2 mgvs0.71 mg

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

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63.4%10mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

10 mgvs12 mg

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

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267%13.3mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

13.3 mgvs3.33 mg

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

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283%3.68mg

Vitamin B6

129%1.7mg

Pyridoxine

3.68 mgvs1.7 mg

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

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

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

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285%1140μg

Vitamin B9

58%232μg

Folates and Folic Acid

1140 μgvs232 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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1071%964mg

Vitamin C

80%72mg

Ascorbic acid

964 mgvs72 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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10.7%1.6mg

Vitamin E

53.7%8.05mg

Tocopherols and Tocotrienols

1.6 mgvs8.05 mg

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

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258%310μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

310 μgvs161 μg

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

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Minerals

Cauliflowervs Carrots

44%440mg

Calcium

40.2%402mg

440 mgvs402 mg

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

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86.7%0.78mg

Copper

61%0.55mg

0.78 mgvs0.55 mg

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

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0.5%20μg

Fluoride

0.98%39μg

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

20 μgvs39 μg

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

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105%8.4mg

Iron

45.7%3.66mg

8.4 mgvs3.66 mg

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

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71.4%300mg

Magnesium

35%146mg

300 mgvs146 mg

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

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135%3.1mg

Manganese

76%1.74mg

3.1 mgvs1.74 mg

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

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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 .

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126%880mg

Phosphorus

61%427mg

880 mgvs427 mg

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

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176%5980mg

Potassium

115%3902mg

5980 mgvs3902 mg

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

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22%12μg

Selenium

2.2%1.2μg

12 μgvs1.2 μg

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

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40%600mg

Sodium

56%841mg

600 mgvs841 mg

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

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49%5.4mg

Zinc

26.6%2.93mg

5.4 mgvs2.93 mg

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

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49.8%1841g

Water

29%1077g

1841 gvs1077 g

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

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

Raw Cauliflower has 1.2 times more Vitamin B1, 1.7 times more Vitamin B2, 4 times more Vitamin B5, 2.2 times more Vitamin B6, 4.9 times more Vitamin B9, 13.4 times more Vitamin C and 1.9 times more Vitamin K than Raw Carrots.
While Raw Carrots contain more Vitamin A and 5 times more Vitamin E than Raw Cauliflower.
Both Raw Cauliflower and Raw Carrots have similar amounts of Vitamin B3 per 500 kcal.
Both Raw Cauliflower as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cauliflower vs Carrots:

Raw Cauliflower has 1.4 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium, 1.8 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium, 9.8 times more Selenium, 1.8 times more Zinc and 1.7 times more Water than Raw Carrots.
While Raw Carrots contain 1.4 times more Sodium than Raw Cauliflower.
Both Raw Cauliflower and Raw Carrots have similar amounts of Calcium per 500 kcal.
Both Raw Cauliflower as well as Raw Carrots have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Cauliflower has 1.9 times more Fat, 6.7 times more Saturated Fat, 12.3 times more Omega 3, 2.9 times more Fructose and 3.4 times more Protein than Raw Carrots.
While Raw Carrots contain 3.8 times more Omega 6 and 1.5 times more Sugars than Raw Cauliflower.
Both Raw Cauliflower and Raw Carrots have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Raw Cauliflower as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

CauliflowerVS Boiled CauliflowerCarrotsVS Boiled CauliflowerCauliflowerVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories CauliflowerVS Carrots

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: