Comparing Nutrients in 1 pound Cooked Frozen Cauliflower VS Celery

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower	27%	8%	65%
Celery	17%	9%	74%

Macro Nutrients

	Cooked Frozen Cauliflower	Celery	Recommended Dietary Allowance
Energy	2.97% 86kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.6% 0.19g	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	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	13% 17g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	8.4% 6.08g	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	2.3% 1.68g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	19% 7.26g	38g per day for Men 19-50 years
Protein	13% 7.3g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower	Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	26% 0.34mg	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	41% 163μg	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	15.6% 14mg	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	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower	Celery	Recommended Dietary Allowance
Calcium	7.7% 77mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	17.6% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	11.3% 0.91mg	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	20.3% 0.47mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	34.7% 1179mg	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	5.44% 81.6mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11.5% 426g	11.7% 433g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Cauliflower VS Celery per 1 lb

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

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

• 1 pound of Cooked Frozen Cauliflower has 1.8 times more Vitamin B1 and 10.1 times more Vitamin C than Celery.
• While 1 lb of Raw Celery contains more Vitamin A, 2.5 times more Vitamin B5 and 2.5 times more Vitamin K than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Celery provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Cooked Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B5
• 1 pound of Celery have insufficient amounts of Vitamin B1
• Both Boiled and Drained Frozen Cauliflower as well as Raw Celery have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cooked Frozen Cauliflower vs Celery:

• 1 pound of Cooked Frozen Cauliflower has 2.1 times more Iron and 1.5 times more Manganese than Celery.
• While 1 lb of Raw Celery contains 2.4 times more Calcium, 1.5 times more Copper, 1.9 times more Potassium and 4.4 times more Sodium than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Celery contain similar levels of Magnesium, Phosphorus and Water per one pound.
• 1 pound of Cooked Frozen Cauliflower lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Cauliflower as well as Raw Celery lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Cauliflower has more Omega 3, 1.3 times more Carbohydrate, 1.7 times more Fiber and 2.3 times more Protein than Celery.
• 1 pound of Celery provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Frozen Cauliflower as well as Raw Celery provide inadequate amounts of Energy and Omega 6 in one pound.