Comparing Nutrients in 1 kilogram Cauliflower VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Cauliflower	Frozen Cauliflower	Recommended Dietary Allowance
Energy	8.62% 250kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	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	38.2% 49.7g	36% 46.8g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	60.5% 23g	38g per day for Men 19-50 years
Protein	34.3% 19g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	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	143% 570μg	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	536% 482mg	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	5.33% 0.8mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	22% 220mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	34.4% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	52.5% 4.2mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	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	63% 440mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	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	20% 300mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25% 921g	25% 925g	3700g per day for Men 19-50 years

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

• Raw Cauliflower has 4.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Cauliflower, Unprepared.
• Both Raw Cauliflower and Frozen Cauliflower, Unprepared have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C and Vitamin K per 1 kg.
• Both Raw Cauliflower as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Cauliflower vs Frozen Cauliflower:

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

Comparison of macro-nutrients per 1 kilogram:

• Frozen Cauliflower, Unprepared contains 6.5 times more Omega 3 than Raw Cauliflower.
• Both Raw Cauliflower and Frozen Cauliflower, Unprepared have similar amounts of Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Raw Cauliflower as well as Frozen Cauliflower, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.