Comparing Nutrients in 1 kilogram Baby Carrots VS Cooked Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Baby Carrots	7%	3%	90%
Cooked Green Cauliflower	30%	7%	63%

Macro Nutrients

	Baby Carrots	Cooked Green Cauliflower	Recommended Dietary Allowance
Energy	12% 350kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	67% 1.07g	1.6g per day for Men 19-50 years
Omega 6	3.35% 0.57g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.4% 82.4g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	43% 31g	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	13.8% 10g	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	% 10.4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	87% 33g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Baby Carrots	Cooked Green Cauliflower	Recommended Dietary Allowance
Vitamin A	767% 6900μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.8% 5.56mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	158% 2.06mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	103% 410μg	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	29% 26mg	807% 726mg	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.3% 94μg	173% 208μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Carrots	Cooked Green Cauliflower	Recommended Dietary Allowance
Calcium	32% 320mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	44.4% 0.4mg	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	111% 8.9mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	105% 2.42mg	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	40% 280mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	81.8% 2780mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	24.4% 904g	24% 895g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Carrots VS Cooked Green Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Baby Carrots versus 1 kg of Cooked Green Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baby Carrots vs Cooked Green Cauliflower:

• 1 kilogram of Baby Carrots has 98.6 times more Vitamin A than Cooked Green Cauliflower.
• While 1 kg of Cooked Green Cauliflower contains 2.3 times more Vitamin B1, 2.8 times more Vitamin B2, 1.7 times more Vitamin B5, 2 times more Vitamin B6, 1.5 times more Vitamin B9, 27.9 times more Vitamin C and 2.2 times more Vitamin K than Raw Baby Carrots.
• Both Baby Carrots and Cooked Green Cauliflower provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Green Cauliflower have insufficient amounts of Vitamin A
• Both Raw Baby Carrots as well as Cooked Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baby Carrots vs Cooked Green Cauliflower:

• 1 kilogram of Baby Carrots has 2.5 times more Copper, 1.2 times more Iron and 3.4 times more Sodium than Cooked Green Cauliflower.
• While 1 kg of Cooked Green Cauliflower contains 1.9 times more Magnesium, 1.6 times more Manganese, 2 times more Phosphorus and 3.7 times more Zinc than Raw Baby Carrots.
• Both Baby Carrots and Cooked Green Cauliflower contain similar levels of Calcium, Potassium and Water per one kilogram.
• 1 kilogram of Baby Carrots lack sufficient amounts of Zinc
• Both Raw Baby Carrots as well as Cooked Green Cauliflower lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baby Carrots has 1.3 times more Carbohydrate and 1.5 times more Sugars than Cooked Green Cauliflower.
• While 1 kg of Cooked Green Cauliflower contains 13.4 times more Omega 3 and 4.8 times more Protein than Raw Baby Carrots.
• Both Baby Carrots and Cooked Green Cauliflower offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Baby Carrots provide inadequate amounts of Omega 3 and Protein
• Both Raw Baby Carrots as well as Cooked Green Cauliflower provide inadequate amounts of Energy and Omega 6 in one kilogram.