Comparing Nutrients in 100 calories Frozen Cauliflower VS Carrots

Weight per 100 calories

• Frozen Cauliflower: 417g
• Carrots: 244g

Raw Carrots have 1.7 times more energy per unit of mass than Frozen Cauliflower, Unprepared, which is low in comparison to other foods. Frozen Cauliflower having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen Cauliflower	Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.16% 1.13g	0.6% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	0.3% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	18% 23.4g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	16% 11.6g	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	1.85% 1.34g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 8.76g	g per day for Men 19-50 years
Fiber	25.2% 9.6g	18% 6.83g	38g per day for Men 19-50 years
Protein	15% 8.38g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Carrots	Recommended Dietary Allowance
Vitamin A	0.46% 4.17μg	226% 2037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.4% 0.29mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	66.7% 267μg	11.6% 46.3μg	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	226% 203mg	16% 14.4mg	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	1.94% 0.29mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Carrots	Recommended Dietary Allowance
Calcium	9.17% 92mg	8.05% 80.5mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.8μg	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	28% 2.25mg	9.15% 0.73mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	15% 0.35mg	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	21% 146mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	23.7% 804mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	0.44% 0.24μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	5.32% 0.59mg	11mg per day for Men 19-50 years
Water	10.4% 385g	5.82% 215g	3700g per day for Men 19-50 years

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

• Frozen Cauliflower, Unprepared has 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B6, 5.8 times more Vitamin B9, 14.1 times more Vitamin C and 1.9 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 488.8 times more Vitamin A, 1.3 times more Vitamin B3 and 5.5 times more Vitamin E than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared and Raw Carrots have similar amounts of Vitamin B5 per 100 kcal.
• Both Frozen Cauliflower, Unprepared as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Cauliflower vs Carrots:

• Frozen Cauliflower, Unprepared has 3.1 times more Iron, 1.7 times more Magnesium, 2.4 times more Manganese, 1.7 times more Phosphorus, 13.7 times more Selenium, 1.2 times more Zinc and 1.8 times more Water than Raw Carrots.
• While Raw Carrots contain 1.7 times more Sodium than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared and Raw Carrots have similar amounts of Calcium, Copper and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Cauliflower, Unprepared has 1.9 times more Fat, 83.7 times more Omega 3, 1.4 times more Fiber and 3.7 times more Protein than Raw Carrots.
• While Raw Carrots contain 2 times more Omega 6 than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared and Raw Carrots have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Frozen Cauliflower, Unprepared as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.