Comparing Nutrients in 100 calories Frozen Cauliflower VS Boiled Leeks

Weight per 100 calories

• Frozen Cauliflower: 417g
• Boiled Leeks: 323g

Boiled and Drained Leeks have 1.3 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.

Discover which food has more nutrients per 100 calories - Frozen Cauliflower or Boiled Leeks?

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Frozen Cauliflower	Boiled Leeks	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.16% 1.13g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	0.85% 0.15g	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	19% 24.6g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	9.4% 6.8g	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	25.2% 9.6g	8.5% 3.23g	38g per day for Men 19-50 years
Protein	15% 8.38g	4.67% 2.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	0.46% 4.17μg	14.7% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	7% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.4% 0.29mg	4.96% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	4.03% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	4.65% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	28% 0.36mg	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	66.7% 267μg	19.4% 77.4μg	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	15% 13.5mg	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	10.8% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	68.3% 82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Boiled Leeks	Recommended Dietary Allowance
Calcium	9.17% 92mg	9.68% 97mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	22.2% 0.2mg	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	28% 2.25mg	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	10.8% 45mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	34.6% 0.8mg	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	7.83% 55mg	700mg per day for Men 19-50 years
Potassium	23.7% 804mg	8.25% 281mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	2.15% 32.3mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	1.76% 0.19mg	11mg per day for Men 19-50 years
Water	10.4% 385g	7.9% 293g	3700g per day for Men 19-50 years

Frozen Cauliflower VS Boiled Leeks Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Cauliflower or Boiled Leeks?

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

• 100 calories of Frozen Cauliflower have 2.5 times more Vitamin B1, 4.5 times more Vitamin B2, 2.8 times more Vitamin B3, 2.4 times more Vitamin B5, 1.4 times more Vitamin B6, 3.4 times more Vitamin B9 and 15 times more Vitamin C than Boiled Leeks.
• While 100 kcal of Boiled and Drained Leeks contain 31.7 times more Vitamin A, 5.5 times more Vitamin E and 1.3 times more Vitamin K than Frozen Cauliflower, Unprepared.
• 100 calories of Frozen Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Cauliflower, Unprepared as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Frozen Cauliflower have 2.7 times more Phosphorus, 2.9 times more Potassium, 2.1 times more Selenium, 3.1 times more Sodium, 3.7 times more Zinc and 1.3 times more Water than Boiled Leeks.
• While 100 kcal of Boiled and Drained Leeks contain 1.5 times more Copper and 1.6 times more Iron than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Boiled Leeks contain similar levels of Calcium, Magnesium and Manganese per 100 calories.
• 100 calories of Boiled Leeks lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Cauliflower have 1.9 times more Omega 3, 1.4 times more Sugars, 3 times more Fiber and 3.2 times more Protein than Boiled Leeks.
• While 100 kcal of Boiled and Drained Leeks contain 1.3 times more Carbohydrate than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Boiled Leeks offer comparable quantities of Energy per 100 calories.
• Both Frozen Cauliflower, Unprepared as well as Boiled and Drained Leeks provide inadequate amounts of Omega 6 in 100 calories.