Comparing Nutrients in 1 kilogram Cooked Frozen Kale VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale	27%	25%	48%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cooked Frozen Kale	Cauliflower	Recommended Dietary Allowance
Energy	12.4% 360kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	210% 3.36g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	15% 2.58g	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	40.8% 53g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	16.7% 12g	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	5.8% 4.2g	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	% 5.4g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0g	g per day for Men 19-50 years
Fiber	60.5% 23g	52.6% 20g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale	Cauliflower	Recommended Dietary Allowance
Vitamin A	162% 1460μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	163% 650μg	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	198% 178mg	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	107% 16mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3488% 4185μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale	Cauliflower	Recommended Dietary Allowance
Calcium	150% 1500mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	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	105% 8.4mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	236% 5.4mg	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	60% 420mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	24.3% 898g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Kale VS Cauliflower per 1 kg

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

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

• 1 kilogram of Cooked Frozen Kale has more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 20.1 times more Vitamin E and 27 times more Vitamin K than Cauliflower.
• While 1 kg of Raw Cauliflower contains 3.9 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.7 times more Vitamin C than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Cauliflower provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Frozen Kale as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Kale vs Cauliflower:

• 1 kilogram of Cooked Frozen Kale has 6.8 times more Calcium, 1.7 times more Copper, 2 times more Iron, 1.7 times more Magnesium and 3.5 times more Manganese than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2.1 times more Potassium and 1.9 times more Sodium than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Cauliflower contain similar levels of Phosphorus, Zinc and Water per one kilogram.
• Both Boiled and Drained Frozen Kale as well as Raw Cauliflower lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Kale has 22.4 times more Omega 3 and 1.5 times more Protein than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.6 times more Sugars than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Cauliflower offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Cauliflower provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Kale as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in one kilogram.