Comparing Nutrients in 1 kilogram Frozen Cauliflower VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Frozen Cauliflower	Boiled Cauliflower	Recommended Dietary Allowance
Energy	8.28% 240kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.8g	31.6% 41g	130g per day for Men 19-50 years
Sugars	30.6% 22g	28.7% 21g	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	60.5% 23g	60.5% 23g	38g per day for Men 19-50 years
Protein	36% 20g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	133% 1.73mg	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	160% 640μg	110% 440μg	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	542% 488mg	492% 443mg	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	4.67% 0.7mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	22% 220mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	20% 0.18mg	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	67.5% 5.4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	85.7% 1.97mg	57.4% 1.32mg	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	50% 350mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25% 925g	25% 930g	3700g per day for Men 19-50 years

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

• Frozen Cauliflower, Unprepared has 1.2 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.5 times more Vitamin B9 than Boiled and Drained Cauliflower.
• While Boiled and Drained Cauliflower contains 3.7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared and Boiled and Drained Cauliflower have similar amounts of Vitamin B3, Vitamin C and Vitamin K per 1 kg.
• Both Frozen Cauliflower, Unprepared as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Frozen Cauliflower, Unprepared has 1.4 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 1.4 times more Potassium, 1.3 times more Selenium and 1.6 times more Sodium than Boiled and Drained Cauliflower.
• Both Frozen Cauliflower, Unprepared and Boiled and Drained Cauliflower have similar amounts of Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Cauliflower contains 1.7 times more Omega 3 than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared and Boiled and Drained Cauliflower have similar amounts of Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Frozen Cauliflower, Unprepared as well as Boiled and Drained Cauliflower have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.