Comparing Nutrients in 1 pound Boiled Carrots VS Boiled Cauliflower with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Cauliflower with Salt	26%	15%	59%

Macro Nutrients

	Boiled Carrots	Boiled Cauliflower with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	11.6% 8.44g	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	2.25% 1.63g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	429% 3865μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	60.4% 0.78mg	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	16% 63.5μg	50% 200μg	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	18% 16.3mg	223% 201mg	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	31% 4.67mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	52% 62.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Cauliflower with Salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	9.07% 0.082mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	0.11% 4.54μg	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	19.3% 1.54mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	26% 0.6mg	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	19.4% 136mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 409g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Boiled Cauliflower with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Boiled Cauliflower with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Carrots vs Boiled Cauliflower with Salt:

• 1 pound of Boiled Carrots has 852 times more Vitamin A, 1.6 times more Vitamin B1, 1.6 times more Vitamin B3 and 14.7 times more Vitamin E than Boiled Cauliflower with Salt.
• While 1 lb of Boiled and Drained Cauliflower with Salt contains 2.2 times more Vitamin B5, 3.1 times more Vitamin B9 and 12.3 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Cauliflower with Salt provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin K per one pound.
• 1 pound of Boiled Cauliflower with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Carrots as well as Boiled and Drained Cauliflower with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Boiled Cauliflower with Salt:

• 1 pound of Boiled Carrots has 1.9 times more Calcium and 1.7 times more Potassium than Boiled Cauliflower with Salt.
• While 1 lb of Boiled and Drained Cauliflower with Salt contains 4.2 times more Sodium than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Cauliflower with Salt contain similar levels of Iron, Magnesium, Manganese, Phosphorus and Water per one pound.
• 1 pound of Boiled Cauliflower with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Carrots as well as Boiled and Drained Cauliflower with Salt lack sufficient amounts of Copper, Fluoride, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has 2 times more Carbohydrate, 1.9 times more Sugars and 1.3 times more Fiber than Boiled Cauliflower with Salt.
• While 1 lb of Boiled and Drained Cauliflower with Salt contains 167 times more Omega 3 and 2.4 times more Protein than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Carrots as well as Boiled and Drained Cauliflower with Salt provide inadequate amounts of Energy and Omega 6 in one pound.