Comparing Nutrients in 14 ounces Boiled Cauliflower VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Boiled Cauliflower	Frozen Cauliflower	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	41.4% 0.66g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.68% 0.12g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	12% 8.8g	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	24% 9.13g	24% 9.13g	38g per day for Men 19-50 years
Protein	13% 7.3g	14.2% 7.98g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.3% 2mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	37.6% 0.49mg	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	63.5% 254μg	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	215% 194mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.6% 54.8μg	49% 58.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	13.7% 0.12mg	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	16% 1.27mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	34% 0.78mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	22.5% 766mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.98% 369g	9.92% 367g	3700g per day for Men 19-50 years

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

• Boiled and Drained Cauliflower has 3.7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Cauliflower, Unprepared.
• While Frozen Cauliflower, Unprepared contains 1.3 times more Vitamin B2 and 1.5 times more Vitamin B9 than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower and Frozen Cauliflower, Unprepared have similar amounts of Vitamin B1, Vitamin B3, Vitamin C and Vitamin K per 14 oz.
• Both Boiled and Drained Cauliflower as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Frozen Cauliflower, Unprepared contains 1.4 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 1.4 times more Potassium, 1.3 times more Selenium and 1.6 times more Sodium than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower and Frozen Cauliflower, Unprepared have similar amounts of Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Cauliflower has 1.7 times more Omega 3 than Frozen Cauliflower, Unprepared.
• Both Boiled and Drained Cauliflower and Frozen Cauliflower, Unprepared have similar amounts of Carbohydrate, Sugars, Fiber and Protein per 14 oz.
• Both Boiled and Drained Cauliflower as well as Frozen Cauliflower, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.