Comparing Nutrients in 14 ounces Boiled Cauliflower with Salt VS Cooked Frozen Cauliflower with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower with Salt	26%	15%	59%
Cooked Frozen Cauliflower with Salt	31%	9%	60%

Macro Nutrients

	Boiled Cauliflower with Salt	Cooked Frozen Cauliflower with Salt	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	41.4% 0.66g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	10% 7.4g	2.5% 1.83g	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	24% 9.13g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	13% 7.3g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower with Salt	Cooked Frozen Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.3% 2mg	7.78% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	27% 0.35mg	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	43.7% 175μg	40.7% 163μg	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	195% 176mg	138% 124mg	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	1.85% 0.28mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.6% 54.8μg	39.4% 47.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower with Salt	Cooked Frozen Cauliflower with Salt	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	10.6% 0.095mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	16% 1.27mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	26% 0.6mg	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	18% 127mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	16.2% 552mg	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	64% 960mg	67.2% 1008mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	9.98% 369g	10% 373g	3700g per day for Men 19-50 years

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

• Boiled and Drained Cauliflower with Salt has 1.3 times more Vitamin B3, 5.2 times more Vitamin B5, 2 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled Frozen Cauliflower, drained with Salt.
• Both Boiled and Drained Cauliflower with Salt and Boiled Frozen Cauliflower, drained with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin K per 14 oz.
• Both Boiled and Drained Cauliflower with Salt as well as Boiled Frozen Cauliflower, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Boiled and Drained Cauliflower with Salt has 1.3 times more Phosphorus and 1.3 times more Zinc than Boiled Frozen Cauliflower, drained with Salt.
• While Boiled Frozen Cauliflower, drained with Salt contains 1.3 times more Copper and 1.3 times more Iron than Boiled and Drained Cauliflower with Salt.
• Both Boiled and Drained Cauliflower with Salt and Boiled Frozen Cauliflower, drained with Salt have similar amounts of Calcium, Magnesium, Manganese, Potassium, Selenium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Cauliflower with Salt has 2.1 times more Omega 3, 1.3 times more Carbohydrate and 4 times more Sugars than Boiled Frozen Cauliflower, drained with Salt.
• Both Boiled and Drained Cauliflower with Salt and Boiled Frozen Cauliflower, drained with Salt have similar amounts of Fiber and Protein per 14 oz.
• Both Boiled and Drained Cauliflower with Salt as well as Boiled Frozen Cauliflower, drained with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.