Comparing Nutrients in 1 pound Frozen Carrots VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Frozen Carrots	Boiled Cauliflower	Recommended Dietary Allowance
Energy	5.63% 163kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	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	27.6% 36g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	13% 9.43g	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	1.94% 1.4g	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	% 18.4g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	358% 3221μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	11.3% 45.4μg	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	12.6% 11.3mg	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	17.2% 2.6mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	52% 62.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	16.3% 163mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	9.07% 0.082mg	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	25% 2mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	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	21.4% 150mg	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	20.6% 308mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 408g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Boiled Cauliflower per 1 lb

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

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

• 1 pound of Frozen Carrots has 710 times more Vitamin A, 8.1 times more Vitamin E and 1.3 times more Vitamin K than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 1.4 times more Vitamin B2, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6, 4.4 times more Vitamin B9 and 17.7 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Cauliflower provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Carrots vs Boiled Cauliflower:

• 1 pound of Frozen Carrots has 2.3 times more Calcium, 4.1 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.7 times more Potassium, 4.5 times more Sodium and 1.9 times more Zinc than Boiled Cauliflower.
• Both Frozen Carrots and Boiled Cauliflower contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Carrots has 1.9 times more Carbohydrate, 2.3 times more Sugars and 1.4 times more Fiber than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 9.8 times more Omega 3 and 2.4 times more Protein than Frozen Carrots, Unprepared.
• 1 pound of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in one pound.