Comparing Nutrients in 1 pound Cooked Frozen Cauliflower with Salt VS Boiled Celeriac with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower with Salt	31%	9%	60%
Boiled Celeriac with Salt	13%	6%	81%

Macro Nutrients

	Cooked Frozen Cauliflower with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Energy	2.66% 77kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	NA	32g per day for Men 19-50 years
Omega 3	23% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	NA	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	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	2.88% 2.1g	NA	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	32.2% 12.2g	NA	38g per day for Men 19-50 years
Protein	13% 7.3g	7.78% 4.35g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	10.2% 0.12mg	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	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	35.2% 0.46mg	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	3.4% 13.6μg	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	18% 16.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Calcium	7.7% 77mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	21.7% 0.2mg	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	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	19% 0.44mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	23% 785mg	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	77% 1152mg	90% 1347mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.5% 426g	11.3% 419g	3700g per day for Men 19-50 years

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

• Boiled Frozen Cauliflower, drained with Salt has 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 13.7 times more Vitamin B9 and 8.7 times more Vitamin C than Boiled and Drained Celeriac with Salt.
• While Boiled and Drained Celeriac with Salt contains 1.4 times more Vitamin B3 and 2.1 times more Vitamin B5 than Boiled Frozen Cauliflower, drained with Salt.
• Both Boiled Frozen Cauliflower, drained with Salt and Boiled and Drained Celeriac with Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled Frozen Cauliflower, drained with Salt as well as Boiled and Drained Celeriac with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled Frozen Cauliflower, drained with Salt has 1.6 times more Manganese and 1.5 times more Selenium than Boiled and Drained Celeriac with Salt.
• While Boiled and Drained Celeriac with Salt contains 1.5 times more Calcium, 1.8 times more Copper, 1.3 times more Magnesium, 2.8 times more Phosphorus and 1.5 times more Zinc than Boiled Frozen Cauliflower, drained with Salt.
• Both Boiled Frozen Cauliflower, drained with Salt and Boiled and Drained Celeriac with Salt have similar amounts of Iron, Potassium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Frozen Cauliflower, drained with Salt has 1.7 times more Protein than Boiled and Drained Celeriac with Salt.
• While Boiled and Drained Celeriac with Salt contains 1.9 times more Carbohydrate than Boiled Frozen Cauliflower, drained with Salt.
• Both Boiled Frozen Cauliflower, drained with Salt as well as Boiled and Drained Celeriac with Salt have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 lb.