Comparing Nutrients in 100 calories Cauliflower VS Cooked Frozen Cauliflower

Weight per 100 calories

• Cauliflower: 400g
• Cooked Frozen Cauliflower: 526g

Cauliflower has 1.3 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 - Cauliflower or Cooked Frozen Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Cauliflower	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.12g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	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	15.3% 20g	15% 19.7g	130g per day for Men 19-50 years
Sugars	10.5% 7.64g	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	5.35% 3.88g	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	% 3.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21% 8g	37.4% 14.2g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	15% 8.47g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.6% 0.74mg	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	57% 228μg	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	2.13% 0.32mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.7% 62μg	52% 62.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	8.8% 88mg	8.95% 89.5mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	21% 1.68mg	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	11.3% 47.4mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	25% 176mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	35% 1196mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	6.3% 95mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	6.22% 0.68mg	11mg per day for Men 19-50 years
Water	9.95% 368g	13.4% 495g	3700g per day for Men 19-50 years

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

• Raw Cauliflower has 1.2 times more Vitamin B3, 5.2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled and Drained Frozen Cauliflower.
• Both Raw Cauliflower and Boiled and Drained Frozen Cauliflower have similar amounts of Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 100 kcal.
• Both Raw 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 Cauliflower vs Cooked Frozen Cauliflower:

• Raw Cauliflower has 1.2 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Sodium and 1.6 times more Zinc than Boiled and Drained Frozen Cauliflower.
• While Boiled and Drained Frozen Cauliflower contains 1.3 times more Iron, 1.3 times more Manganese, 1.3 times more Selenium and 1.3 times more Water than Raw Cauliflower.
• Both Raw Cauliflower and Boiled and Drained Frozen Cauliflower have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Cauliflower has 2.9 times more Saturated Fat and 1.4 times more Sugars than Boiled and Drained Frozen Cauliflower.
• While Boiled and Drained Frozen Cauliflower contains 7.1 times more Omega 3 and 1.8 times more Fiber than Raw Cauliflower.
• Both Raw Cauliflower and Boiled and Drained Frozen Cauliflower have similar amounts of Energy, Fat, Carbohydrate and Protein per 100 kcal.
• Both Raw Cauliflower as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.