Comparing Nutrients in 1 kilogram Cooked Green Cauliflower VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower	30%	7%	63%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cooked Green Cauliflower	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	11% 320kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.8g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	43% 31g	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	87% 33g	87% 33g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	64.6% 0.84mg	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	103% 410μg	27.5% 110μg	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	807% 726mg	25.6% 23mg	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	2.67% 0.4mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	173% 208μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	32% 320mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	91% 0.82mg	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	90% 7.2mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	72.6% 1.67mg	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	81.4% 570mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	81.8% 2780mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24% 895g	24.4% 903g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cooked Green Cauliflower has 2.3 times more Vitamin B1, 2.7 times more Vitamin B2, 1.6 times more Vitamin B3, 3.9 times more Vitamin B5, 2.5 times more Vitamin B6, 3.7 times more Vitamin B9, 31.6 times more Vitamin C and 1.5 times more Vitamin K than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 120.9 times more Vitamin A and 25.3 times more Vitamin E than Cooked Green Cauliflower.
• 1 kilogram of Cooked Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Green Cauliflower as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Green Cauliflower vs Cooked Frozen Carrots:

• 1 kilogram of Cooked Green Cauliflower has 1.4 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium and 1.8 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 2.1 times more Copper and 2.6 times more Sodium than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Cooked Frozen Carrots contain similar levels of Calcium and Water per one kilogram.
• Both Cooked Green Cauliflower as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Green Cauliflower has 2.4 times more Omega 3 and 5.2 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.3 times more Sugars than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Cooked Frozen Carrots offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Cooked Green Cauliflower as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one kilogram.