Comparing Nutrients in 14 ounces Cooked Frozen Cauliflower VS Celeriac

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower	27%	8%	65%
Celeriac	13%	6%	81%

Macro Nutrients

	Cooked Frozen Cauliflower	Celeriac	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	3.46% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	28% 36.5g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	8.76% 6.35g	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	28.2% 10.7g	19% 7.14g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower	Celeriac	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.78% 0.39mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	50.4% 0.65mg	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	40.7% 163μg	7.94% 31.8μg	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	138% 124mg	35.3% 31.8mg	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	1.6% 0.24mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.4% 47.2μg	136% 163μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower	Celeriac	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	31% 0.28mg	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	20.3% 1.63mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	27.3% 0.63mg	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	13.6% 95mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	26.5% 397mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10% 373g	9.44% 349g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Cauliflower has 5.1 times more Vitamin B9 and 3.9 times more Vitamin C than Raw Celeriac.
• While Raw Celeriac contains 1.4 times more Vitamin B1, 2.3 times more Vitamin B3, 3.6 times more Vitamin B5, 1.9 times more Vitamin B6, 6 times more Vitamin E and 3.4 times more Vitamin K than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower and Raw Celeriac have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled and Drained Frozen Cauliflower as well as Raw Celeriac have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Frozen Cauliflower vs Celeriac:

• Raw Celeriac contains 2.5 times more Calcium, 2.9 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium, 4.8 times more Phosphorus, 2.2 times more Potassium, 5.6 times more Sodium and 2.5 times more Zinc than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower and Raw Celeriac have similar amounts of Manganese, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Frozen Cauliflower has more Omega 3 and 1.5 times more Fiber than Raw Celeriac.
• While Raw Celeriac contains 2.2 times more Energy, 2.5 times more Carbohydrate and 1.5 times more Sugars than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower and Raw Celeriac have similar amounts of Protein per 14 oz.
• Both Boiled and Drained Frozen Cauliflower as well as Raw Celeriac have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.