Comparing Nutrients in 1 kilogram Cooked Frozen Carrots VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Cooked Frozen Carrots	Frozen Cauliflower	Recommended Dietary Allowance
Energy	12.8% 370kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	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	59.5% 77.3g	36% 46.8g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 34.4g	NA	g per day for Men 19-50 years
Fiber	87% 33g	60.5% 23g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	940% 8460μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.16mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	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	27.5% 110μg	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	25.6% 23mg	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	67.3% 10mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 136μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	35% 350mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	34.4% 0.31mg	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	66.3% 5.3mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	44.3% 310mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.4% 903g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Frozen Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen 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 Cooked Frozen Carrots vs Frozen Cauliflower:

• 1 kilogram of Cooked Frozen Carrots has 846 times more Vitamin A, 1.3 times more Vitamin B5 and 14.4 times more Vitamin E than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B6, 5.8 times more Vitamin B9 and 21.2 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Frozen Cauliflower provide similar amounts of Vitamin B3 and Vitamin K per one kilogram.
• 1 kilogram of Frozen Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Frozen 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 Cooked Frozen Carrots vs Frozen Cauliflower:

• 1 kilogram of Cooked Frozen Carrots has 1.6 times more Calcium, 2.6 times more Copper, 2.5 times more Sodium and 2.1 times more Zinc than Frozen Cauliflower.
• Both Cooked Frozen Carrots and Frozen Cauliflower contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Frozen Cauliflower lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Carrots as well as Frozen Cauliflower, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Carrots has 1.7 times more Carbohydrate, 1.8 times more Sugars and 1.4 times more Fiber than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 2.2 times more Omega 3 and 3.5 times more Protein than Boiled and Drained Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Frozen Carrots as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.