Comparing Nutrients in 1 pound Frozen Carrots VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cauliflower	26%	8%	66%

Macro Nutrients

	Frozen Carrots	Cauliflower	Recommended Dietary Allowance
Energy	5.63% 163kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	0.43% 0.073g	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	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 0g	g per day for Men 19-50 years
Fiber	39.4% 15g	24% 9.07g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cauliflower	Recommended Dietary Allowance
Vitamin A	358% 3221μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	64.2% 0.83mg	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	64.6% 259μg	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	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cauliflower	Recommended Dietary Allowance
Calcium	16.3% 163mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	25% 2mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	30.6% 0.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	40% 1356mg	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	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11% 408g	11.3% 418g	3700g per day for Men 19-50 years

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

• Frozen Carrots, Unprepared have more Vitamin A and 7.1 times more Vitamin E than Raw Cauliflower.
• While Raw Cauliflower contains 1.6 times more Vitamin B2, 3.6 times more Vitamin B5, 1.9 times more Vitamin B6, 5.7 times more Vitamin B9 and 19.3 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared and Raw Cauliflower have similar amounts of Vitamin B1, Vitamin B3 and Vitamin K per 1 lb.
• Both Frozen Carrots, Unprepared as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Carrots vs Cauliflower:

• Frozen Carrots, Unprepared have 1.6 times more Calcium, 1.9 times more Copper, 2.3 times more Sodium and 1.2 times more Zinc than Raw Cauliflower.
• While Raw Cauliflower contains 1.3 times more Phosphorus and 1.3 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared and Raw Cauliflower have similar amounts of Iron, Magnesium, Manganese, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Carrots, Unprepared have 1.4 times more Energy, 15.4 times more Omega 6, 1.6 times more Carbohydrate, 2.5 times more Sugars and 1.7 times more Fiber than Raw Cauliflower.
• While Raw Cauliflower contains 3.1 times more Fructose and 2.5 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared and Raw Cauliflower have similar amounts of Omega 3 per 1 lb.
• Both Frozen Carrots, Unprepared as well as Raw Cauliflower have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.