Comparing Nutrients in 100 calories Boiled Cauliflower VS Cooked Frozen Cauliflower

Weight per 100 calories

• Boiled Cauliflower: 435g
• Cooked Frozen Cauliflower: 526g

Boiled Cauliflower has 1.2 times more energy per 100g than Cooked Frozen Cauliflower. It has very low energy density when compared to other foods. Boiled and Drained Frozen Cauliflower having very low energy density.

Which food has more nutrients per 100 calories - Boiled Cauliflower or Cooked Frozen Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Boiled Cauliflower	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.96g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	45.4% 0.73g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	1.28% 0.22g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	15% 19.7g	130g per day for Men 19-50 years
Sugars	12.5% 9.04g	7.62% 5.53g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	37.4% 14.2g	38g per day for Men 19-50 years
Protein	14.3% 8g	15% 8.47g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0.48% 4.35μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	35.6% 0.46mg	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	48% 191μg	54% 216μg	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	183% 165mg	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	2.03% 0.3mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	52% 62.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	6.96% 69.6mg	8.95% 89.5mg	1000mg per day for Men 19-50 years
Copper	8.7% 0.078mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	17.4% 1.4mg	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	11.3% 47.4mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	34.3% 0.79mg	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	20% 139mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	4.74% 2.6μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	4.35% 65.2mg	6.3% 95mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	6.22% 0.68mg	11mg per day for Men 19-50 years
Water	11% 404g	13.4% 495g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Cauliflower vs Cooked Frozen Cauliflower:

• Boiled and Drained Cauliflower has 4.3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Cauliflower and Boiled and Drained Frozen Cauliflower have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 100 kcal.
• Both Boiled and Drained Cauliflower as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Cauliflower vs Cooked Frozen Cauliflower:

• Boiled and Drained Frozen Cauliflower contains 1.3 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.4 times more Manganese and 1.5 times more Sodium than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower and Boiled and Drained Frozen Cauliflower have similar amounts of Magnesium, Phosphorus, Potassium, Selenium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Cauliflower has 1.7 times more Fat, 1.7 times more Omega 3, 1.7 times more Omega 6 and 1.6 times more Sugars than Boiled and Drained Frozen Cauliflower.
• While Boiled and Drained Frozen Cauliflower contains 1.4 times more Fiber than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower and Boiled and Drained Frozen Cauliflower have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Boiled and Drained Cauliflower as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.