Comparing Nutrients in 14 ounces Frozen Cauliflower VS Sweet Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Sweet Cucumber Pickles	3%	4%	93%

Macro Nutrients

	Frozen Cauliflower	Sweet Cucumber Pickles	Recommended Dietary Allowance
Energy	3.3% 95kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	1.07% 0.18g	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	64.6% 84g	130g per day for Men 19-50 years
Sugars	12% 8.8g	100% 72.5g	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	48.2% 35g	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	% 36.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24% 9.13g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	14.2% 7.98g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Sweet Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	7.33% 0.095mg	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	0.99% 3.97μg	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	3.1% 2.78mg	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	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 58.7μg	156% 187μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Sweet Cucumber Pickles	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	12.3% 0.11mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	11.2% 0.26mg	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	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	22.5% 766mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	121% 1814mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.92% 367g	8.17% 302g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cauliflower VS Sweet Cucumber Pickles per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Cauliflower versus 14 oz of Sweet Cucumber Pickles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Cauliflower vs Sweet Cucumber Pickles:

• 14 ounces of Frozen Cauliflower have 2 times more Vitamin B1, 2.3 times more Vitamin B2, 3.7 times more Vitamin B3, 2.7 times more Vitamin B5, 5.1 times more Vitamin B6, 64 times more Vitamin B9 and 69.7 times more Vitamin C than Sweet Cucumber Pickles.
• While 14 oz of Sweet Cucumber Pickles contain 38 times more Vitamin A, 5.1 times more Vitamin E and 3.2 times more Vitamin K than Frozen Cauliflower, Unprepared.
• 14 ounces of Frozen Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 14 ounces of Sweet Cucumber Pickles have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Frozen Cauliflower, Unprepared as well as Sweet Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Cauliflower vs Sweet Cucumber Pickles:

• 14 ounces of Frozen Cauliflower have 2.2 times more Iron, 1.7 times more Magnesium, 3 times more Manganese, 1.9 times more Phosphorus, 1.9 times more Potassium and 1.2 times more Water than Sweet Cucumber Pickles.
• While 14 oz of Sweet Cucumber Pickles contain 2.8 times more Calcium and 19 times more Sodium than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Sweet Cucumber Pickles contain similar levels of Copper per 14 ounces.
• 14 ounces of Sweet Cucumber Pickles lack sufficient amounts of Magnesium
• Both Frozen Cauliflower, Unprepared as well as Sweet Cucumber Pickles lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Cauliflower have 1.6 times more Omega 3, 2.3 times more Fiber and 3.5 times more Protein than Sweet Cucumber Pickles.
• While 14 oz of Sweet Cucumber Pickles contain 3.8 times more Energy, 4.5 times more Carbohydrate and 8.2 times more Sugars than Frozen Cauliflower, Unprepared.
• 14 ounces of Frozen Cauliflower provide inadequate amounts of Energy
• 14 ounces of Sweet Cucumber Pickles provide inadequate amounts of Protein
• Both Frozen Cauliflower, Unprepared as well as Sweet Cucumber Pickles provide inadequate amounts of Omega 6 in 14 ounces.