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

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Cauliflower	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.6% 104kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	47.3% 0.76g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	19.3% 25g	130g per day for Men 19-50 years
Sugars	13% 9.43g	15.5% 11.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	18% 6.8g	38g per day for Men 19-50 years
Protein	15% 8.35g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.78mg	39% 0.51mg	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	50% 200μg	10.2% 41μg	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	223% 201mg	13.6% 12.2mg	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	2.1% 0.32mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.6μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	52.4% 0.47mg	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	18% 1.45mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	88.7% 2.04mg	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	20.7% 145mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.4% 422g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Cauliflower has 2.3 times more Vitamin B1, 1.7 times more Vitamin B2, 3.8 times more Vitamin B5, 1.5 times more Vitamin B6, 4.9 times more Vitamin B9, 16.4 times more Vitamin C and 1.4 times more Vitamin K than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 558 times more Vitamin A, 1.3 times more Vitamin B3 and 10.6 times more Vitamin E than Boiled and Drained Cauliflower.
• 1 pound of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Boiled and Drained Cauliflower as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Cauliflower has 1.3 times more Phosphorus than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 1.6 times more Calcium, 5.8 times more Copper, 2 times more Iron, 3.4 times more Manganese, 1.3 times more Potassium, 16.1 times more Sodium and 1.5 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Canned Carrots with Salt contain similar levels of Water per one pound.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Boiled and Drained Cauliflower as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Cauliflower has 15.2 times more Omega 3, 1.5 times more Fiber and 2.9 times more Protein than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 1.3 times more Carbohydrate than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Canned Carrots with Salt offer comparable quantities of Sugars per one pound.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Cauliflower as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy and Omega 6 in one pound.