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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 pound of Cooked Frozen Cauliflower with Salt has 1.2 times more Vitamin B1, 1.4 times more Vitamin B2, 3.7 times more Vitamin B9 and 13.6 times more Vitamin C than Cooked Frozen Carrots with Salt.
• While 1 lb of Boiled Frozen Carrots, drained with Salt contains more Vitamin A, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 16.8 times more Vitamin E than Boiled Frozen Cauliflower, drained with Salt.
• Both Cooked Frozen Cauliflower with Salt and Cooked Frozen Carrots with Salt provide similar amounts of 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 Cauliflower, drained with Salt as well as Boiled Frozen Carrots, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

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

Comparison of macro-nutrients per 1 pound:

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