Comparing Nutrients in 1 pound Cooked Frozen Carrots with Salt VS Cooked Frozen Cauliflower with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots with Salt	6%	16%	78%
Cooked Frozen Cauliflower with Salt	31%	9%	60%

Macro Nutrients

	Cooked Frozen Carrots with Salt	Cooked Frozen Cauliflower with Salt	Recommended Dietary Allowance
Energy	5.8% 168kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.87% 0.6g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.44g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	11% 14.3g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	2.88% 2.1g	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	1.75% 1.27g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots with Salt	Cooked Frozen Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	426% 3837μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	30.7% 0.4mg	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	12.5% 50μg	46.5% 186μg	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	11.6% 10.4mg	158% 142mg	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	30.5% 4.6mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots with Salt	Cooked Frozen Cauliflower with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	12% 0.11mg	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	30% 2.4mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	29.6% 0.68mg	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	20% 141mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	89.2% 1338mg	77% 1152mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11% 410g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots with Salt VS Cooked Frozen Cauliflower with Salt per 1 lb

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

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

• 1 pound of Cooked Frozen Carrots with Salt has more Vitamin A, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 16.8 times more Vitamin E than Cooked Frozen Cauliflower with Salt.
• While 1 lb of Boiled Frozen Cauliflower, drained with Salt contains 1.4 times more Vitamin B2, 3.7 times more Vitamin B9 and 13.6 times more Vitamin C than Boiled Frozen Carrots, drained with Salt.
• Both Cooked Frozen Carrots with Salt and Cooked Frozen Cauliflower with Salt provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin K per one pound.
• 1 pound of Cooked Frozen Cauliflower with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E
• Both Boiled Frozen Carrots, drained with Salt as well as Boiled Frozen Cauliflower, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Frozen Carrots with Salt has 2.1 times more Calcium, 3.4 times more Copper, 1.3 times more Iron, 1.2 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium and 2.7 times more Zinc than Cooked Frozen Cauliflower with Salt.
• Both Cooked Frozen Carrots with Salt and Cooked Frozen Cauliflower with Salt contain similar levels of Manganese, Sodium and Water per one pound.
• 1 pound of Cooked Frozen Cauliflower with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled Frozen Carrots, drained with Salt as well as Boiled Frozen Cauliflower, drained with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots with Salt has 2.4 times more Carbohydrate, 8.9 times more Sugars and 1.2 times more Fiber than Cooked Frozen Cauliflower with Salt.
• While 1 lb of Boiled Frozen Cauliflower, drained with Salt contains more Omega 3 and 2.8 times more Protein than Boiled Frozen Carrots, drained with Salt.
• 1 pound of Cooked Frozen Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled Frozen Carrots, drained with Salt as well as Boiled Frozen Cauliflower, drained with Salt provide inadequate amounts of Energy and Omega 6 in one pound.