Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Cauliflower	Recommended Dietary Allowance
Energy	5.06% 147kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.7g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	22.3% 16g	11.4% 8.26g	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	1.53% 1.1g	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	% 1.43g	NA	g per day for Men 19-50 years
Sucrose	% 13.7g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	24% 9.13g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	373% 3358μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	53% 0.69mg	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	11% 43.7μg	43.7% 175μg	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	10% 9.13mg	195% 176mg	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	26.7% 4mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	14% 139mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	7.94% 0.071mg	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	26.3% 2.1mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	22.8% 0.52mg	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	17.6% 123mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.7% 358g	9.98% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Frozen Carrots vs Boiled Cauliflower:

• Boiled and Drained Frozen Carrots have 846 times more Vitamin A and 14.4 times more Vitamin E than Boiled and Drained Cauliflower.
• While Boiled and Drained Cauliflower contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 2.9 times more Vitamin B5, 2.1 times more Vitamin B6, 4 times more Vitamin B9 and 19.3 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots and Boiled and Drained Cauliflower have similar amounts of Vitamin B3 and Vitamin K per 14 oz.
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Frozen Carrots vs Boiled Cauliflower:

• Boiled and Drained Frozen Carrots have 2.2 times more Calcium, 4.6 times more Copper, 1.7 times more Iron, 1.2 times more Magnesium, 1.3 times more Manganese, 1.4 times more Potassium, 3.9 times more Sodium and 2.1 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled and Drained Frozen Carrots and Boiled and Drained Cauliflower have similar amounts of Phosphorus, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Frozen Carrots have 1.6 times more Energy, 5.8 times more Omega 6, 1.9 times more Carbohydrate, 2 times more Sugars and 1.4 times more Fiber than Boiled and Drained Cauliflower.
• While Boiled and Drained Cauliflower contains 3.8 times more Omega 3 and 3.2 times more Protein than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Cauliflower have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.