Comparing Nutrients in 14 ounces Frozen Cauliflower VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Frozen Cauliflower	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	3.3% 95kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	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	14.3% 18.6g	11.4% 15g	130g per day for Men 19-50 years
Sugars	12% 8.8g	5.75% 4.17g	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	14.2% 7.98g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Cooked Frozen Cauliflower	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	17% 0.2mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	7.78% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	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	63.5% 254μg	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	215% 194mg	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	49% 58.7μg	39.4% 47.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	10.6% 0.095mg	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	26.8% 2.14mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20% 139mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	22.5% 766mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	4.76% 71.4mg	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	9.92% 367g	10% 373g	3700g per day for Men 19-50 years

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

• Frozen Cauliflower, Unprepared has 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9, 1.6 times more Vitamin C and 1.2 times more Vitamin K than Boiled and Drained Frozen Cauliflower.
• Both Frozen Cauliflower, Unprepared as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

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

Comparison of macro-nutrients per 14 ounces:

• Frozen Cauliflower, Unprepared has 1.2 times more Omega 3, 1.2 times more Carbohydrate, 2.1 times more Sugars and 1.2 times more Protein than Boiled and Drained Frozen Cauliflower.
• Both Frozen Cauliflower, Unprepared and Boiled and Drained Frozen Cauliflower have similar amounts of Fiber per 14 oz.
• Both Frozen Cauliflower, Unprepared as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.