Comparing Nutrients in 1 kilogram Frozen Carrots VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cauliflower	26%	8%	66%

Macro Nutrients

	Frozen Carrots	Cauliflower	Recommended Dietary Allowance
Energy	12.4% 360kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.8% 79g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	26.3% 19g	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	4.28% 3.1g	13.4% 9.7g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	% 40.5g	% 0g	g per day for Men 19-50 years
Fiber	87% 33g	52.6% 20g	38g per day for Men 19-50 years
Protein	14% 7.8g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cauliflower	Recommended Dietary Allowance
Vitamin A	789% 7100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	142% 1.84mg	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	25% 100μg	143% 570μg	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	27.8% 25mg	536% 482mg	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	38% 5.7mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cauliflower	Recommended Dietary Allowance
Calcium	36% 360mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	55% 4.4mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	67.4% 1.55mg	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	47% 330mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	24.3% 900g	25% 921g	3700g per day for Men 19-50 years

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

• Frozen Carrots, Unprepared have more Vitamin A and 7.1 times more Vitamin E than Raw Cauliflower.
• While Raw Cauliflower contains 1.6 times more Vitamin B2, 3.6 times more Vitamin B5, 1.9 times more Vitamin B6, 5.7 times more Vitamin B9 and 19.3 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared and Raw Cauliflower have similar amounts of Vitamin B1, Vitamin B3 and Vitamin K per 1 kg.
• Both Frozen Carrots, Unprepared as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Carrots vs Cauliflower:

• Frozen Carrots, Unprepared have 1.6 times more Calcium, 1.9 times more Copper, 2.3 times more Sodium and 1.2 times more Zinc than Raw Cauliflower.
• While Raw Cauliflower contains 1.3 times more Phosphorus and 1.3 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared and Raw Cauliflower have similar amounts of Iron, Magnesium, Manganese, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Carrots, Unprepared have 1.4 times more Energy, 15.4 times more Omega 6, 1.6 times more Carbohydrate, 2.5 times more Sugars and 1.7 times more Fiber than Raw Cauliflower.
• While Raw Cauliflower contains 3.1 times more Fructose and 2.5 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared and Raw Cauliflower have similar amounts of Omega 3 per 1 kg.
• Both Frozen Carrots, Unprepared as well as Raw Cauliflower have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.