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Comparing Nutrients in 500 calories CauliflowerVS Boiled Cauliflower

Weight per 500 calories

Cauliflower
2000g
Boiled Cauliflower
2174g

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

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

Macros Ratio

Protein Fat Carbs

Cauliflower
26%
8%
66%
Boiled Cauliflower
26%
15%
59%
500 kcal ▼

Macro Nutrients

Cauliflowervs Boiled Cauliflower
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
10%9.8g
5.6 gvs9.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.13%2.6g
Saturated Fat
4.76%1.52g
2.6 gvs1.52 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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18.8%0.3g
Omega 3
227%3.63g
0.3 gvs3.63 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.9%0.32g
Omega 6
6.4%1.1g
0.32 gvs1.1 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
68.7%89.3g
99 gvs89.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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52.7%38.2g
Sugars
62.4%45.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
38.2 gvs45.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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26.8%19.4g
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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%0g
Sucrose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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105%40g
Fiber
132%50g
40 gvs50 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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68.6%38.4g
Protein
71.4%40g
38.4 gvs40 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cauliflowervs Boiled Cauliflower
0%0μg
Vitamin A
2.4%21.7μg
RAE, retinol activity equivalents
0 μgvs21.7 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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83.3%1mg
Vitamin B1
76%0.91mg
Thiamine
1 mgvs0.91 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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92%1.2mg
Vitamin B2
87%1.13mg
Riboflavin
1.2 mgvs1.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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63.4%10mg
Vitamin B3
55.7%8.9mg
Niacin, nicotinic acid, niacinamide
10 mgvs8.9 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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267%13.3mg
Vitamin B5
221%11mg
Pantothenic acid
13.3 mgvs11 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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283%3.68mg
Vitamin B6
289%3.76mg
Pyridoxine
3.68 mgvs3.76 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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285%1140μg
Vitamin B9
239%957μg
Folates and Folic Acid
1140 μgvs957 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
1070%963mg
Ascorbic acid
964 mgvs963 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
10%1.52mg
Tocopherols and Tocotrienols
1.6 mgvs1.52 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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258%310μg
Vitamin K
250%300μg
Phytomenadione or phylloquinone
310 μgvs300 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cauliflowervs Boiled Cauliflower
44%440mg
Calcium
34.8%348mg
440 mgvs348 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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86.7%0.78mg
Copper
43.5%0.39mg
0.78 mgvs0.39 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.5%20μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
20 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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105%8.4mg
Iron
87%6.96mg
8.4 mgvs6.96 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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71.4%300mg
Magnesium
46.6%196mg
300 mgvs196 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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135%3.1mg
Manganese
125%2.87mg
3.1 mgvs2.87 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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126%880mg
Phosphorus
99%696mg
880 mgvs696 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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176%5980mg
Potassium
91%3087mg
5980 mgvs3087 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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22%12μg
Selenium
23.7%13μg
12 μgvs13 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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40%600mg
Sodium
21.7%326mg
600 mgvs326 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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49%5.4mg
Zinc
33.6%3.7mg
5.4 mgvs3.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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49.8%1841g
Water
54.6%2022g
1841 gvs2022 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 Boiled Cauliflower:
Comparing minerals per 500 calories for Cauliflower vs Boiled Cauliflower:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

CauliflowerVS Frozen CauliflowerBoiled CauliflowerVS Frozen Cauliflower
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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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