Comparing Nutrients in 1 kilogram Boiled Carrots VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Boiled Carrots	Frozen Cauliflower	Recommended Dietary Allowance
Energy	12% 350kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	36% 46.8g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	30.6% 22g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	60.5% 23g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	947% 8520μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	95% 1.23mg	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	35% 140μg	160% 640μg	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	40% 36mg	542% 488mg	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	68.7% 10.3mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	30% 300mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	34.4% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	85.7% 1.97mg	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	43% 300mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.4% 902g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Frozen Cauliflower per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Frozen Cauliflower:

• 1 kilogram of Boiled Carrots has 852 times more Vitamin A, 1.3 times more Vitamin B1, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.2 times more Vitamin B6 and 14.7 times more Vitamin E than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 1.6 times more Vitamin B2, 4.6 times more Vitamin B9 and 13.6 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Frozen Cauliflower provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Frozen Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Carrots as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Frozen Cauliflower:

• 1 kilogram of Boiled Carrots has 1.4 times more Calcium, 1.2 times more Potassium and 2.4 times more Sodium than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 1.8 times more Copper, 1.6 times more Iron and 1.3 times more Manganese than Boiled and Drained Carrots.
• Both Boiled Carrots and Frozen Cauliflower contain similar levels of Magnesium, Phosphorus and Water per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper
• Both Boiled and Drained Carrots as well as Frozen Cauliflower, Unprepared lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 1.8 times more Carbohydrate, 1.6 times more Sugars and 1.3 times more Fiber than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 98 times more Omega 3 and 2.6 times more Protein than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Carrots as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.