Comparing Nutrients in 1 kilogram Cooked Frozen Cauliflower with Salt VS Boiled Celeriac with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower with Salt	31%	9%	60%
Boiled Celeriac with Salt	13%	6%	81%

Macro Nutrients

	Cooked Frozen Cauliflower with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Energy	5.86% 170kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	NA	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	NA	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.6g	45.4% 59g	130g per day for Men 19-50 years
Sugars	6.34% 4.6g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	71% 27g	NA	38g per day for Men 19-50 years
Protein	28.8% 16g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	77.7% 1mg	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	103% 410μg	7.5% 30μg	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	348% 313mg	40% 36mg	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	4% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	99% 119μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Calcium	17% 170mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	47.8% 0.43mg	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	51.3% 4.1mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	41.7% 0.96mg	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	34.3% 240mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	169% 2540mg	198% 2970mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	18% 2mg	11mg per day for Men 19-50 years
Water	25.4% 940g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Cauliflower with Salt vs Boiled Celeriac with Salt:

• Boiled Frozen Cauliflower, drained with Salt has 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 13.7 times more Vitamin B9 and 8.7 times more Vitamin C than Boiled and Drained Celeriac with Salt.
• While Boiled and Drained Celeriac with Salt contains 1.4 times more Vitamin B3 and 2.1 times more Vitamin B5 than Boiled Frozen Cauliflower, drained with Salt.
• Both Boiled Frozen Cauliflower, drained with Salt and Boiled and Drained Celeriac with Salt have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled Frozen Cauliflower, drained with Salt as well as Boiled and Drained Celeriac with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Frozen Cauliflower with Salt vs Boiled Celeriac with Salt:

• Boiled Frozen Cauliflower, drained with Salt has 1.6 times more Manganese and 1.5 times more Selenium than Boiled and Drained Celeriac with Salt.
• While Boiled and Drained Celeriac with Salt contains 1.5 times more Calcium, 1.8 times more Copper, 1.3 times more Magnesium, 2.8 times more Phosphorus and 1.5 times more Zinc than Boiled Frozen Cauliflower, drained with Salt.
• Both Boiled Frozen Cauliflower, drained with Salt and Boiled and Drained Celeriac with Salt have similar amounts of Iron, Potassium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Frozen Cauliflower, drained with Salt has 1.7 times more Protein than Boiled and Drained Celeriac with Salt.
• While Boiled and Drained Celeriac with Salt contains 1.9 times more Carbohydrate than Boiled Frozen Cauliflower, drained with Salt.
• Both Boiled Frozen Cauliflower, drained with Salt as well as Boiled and Drained Celeriac with Salt have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 kg.