Comparing Nutrients in 1 pound Cooked Frozen Cauliflower VS Celtuce

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower	27%	8%	65%
Celtuce	16%	13%	71%

Macro Nutrients

	Cooked Frozen Cauliflower	Celtuce	Recommended Dietary Allowance
Energy	2.97% 86kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.4% 1.36g	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	13% 17g	12.7% 16.6g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	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	20.3% 7.7g	38g per day for Men 19-50 years
Protein	13% 7.3g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower	Celtuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	88% 794μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	17.4% 0.23mg	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	52% 209μg	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	98% 88.5mg	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	Celtuce	Recommended Dietary Allowance
Calcium	7.7% 77mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	20% 0.18mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	136% 3.12mg	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	44% 1497mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11.5% 426g	11.6% 429g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Cauliflower VS Celtuce per 1 lb

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

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

• 1 pound of Cooked Frozen Cauliflower has 1.8 times more Vitamin B6 and 1.6 times more Vitamin C than Celtuce.
• While 1 lb of Raw Celtuce contains more Vitamin A, 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Celtuce provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cooked Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Frozen Cauliflower as well as Raw Celtuce have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Raw Celtuce contains 2.3 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 3.1 times more Magnesium, 4.6 times more Manganese, 1.6 times more Phosphorus, 2.4 times more Potassium and 2.1 times more Zinc than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Celtuce contain similar levels of Water per one pound.
• 1 pound of Cooked Frozen Cauliflower lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Frozen Cauliflower as well as Raw Celtuce lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Cauliflower has 1.6 times more Fiber and 1.9 times more Protein than Celtuce.
• Both Cooked Frozen Cauliflower and Celtuce offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Celtuce provide inadequate amounts of Protein
• Both Boiled and Drained Frozen Cauliflower as well as Raw Celtuce provide inadequate amounts of Energy in one pound.