Comparing Nutrients in 1 pound Frozen Carrots VS Cooked Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cooked Green Cauliflower	30%	7%	63%

Macro Nutrients

	Frozen Carrots	Cooked Green Cauliflower	Recommended Dietary Allowance
Energy	5.63% 163kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	30.3% 0.49g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	0.8% 0.14g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	19.5% 14g	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	39.4% 15g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cooked Green Cauliflower	Recommended Dietary Allowance
Vitamin A	358% 3221μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	72% 0.93mg	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	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	12.6% 11.3mg	366% 329mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	78.6% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cooked Green Cauliflower	Recommended Dietary Allowance
Calcium	16.3% 163mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	20% 0.18mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	47.7% 1.1mg	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	37% 259mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	6.96% 104mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11% 408g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Cooked Green Cauliflower per 1 lb

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

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

• 1 pound of Frozen Carrots has 101.4 times more Vitamin A and 14.3 times more Vitamin E than Cooked Green Cauliflower.
• While 1 lb of Cooked Green Cauliflower contains 1.6 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B3, 3.6 times more Vitamin B5, 2.2 times more Vitamin B6, 4.1 times more Vitamin B9 and 29 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Green Cauliflower provide similar amounts of Vitamin K per one pound.
• 1 pound of Cooked Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Carrots, Unprepared as well as Cooked Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Carrots has 1.9 times more Copper and 3 times more Sodium than Cooked Green Cauliflower.
• While 1 lb of Cooked Green Cauliflower contains 1.6 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus and 1.9 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Green Cauliflower contain similar levels of Calcium, Potassium and Water per one pound.
• Both Frozen Carrots, Unprepared as well as Cooked Green Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Carrots has 1.3 times more Carbohydrate and 1.5 times more Sugars than Cooked Green Cauliflower.
• While 1 lb of Cooked Green Cauliflower contains 6.3 times more Omega 3 and 3.9 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Green Cauliflower offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Cooked Green Cauliflower provide inadequate amounts of Energy and Omega 6 in one pound.