Comparing Nutrients in 1 pound Frozen Cauliflower VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Frozen Cauliflower	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	3.75% 109kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	13% 17g	130g per day for Men 19-50 years
Sugars	14% 10g	6.57% 4.76g	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	32.2% 12.2g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	30.7% 0.4mg	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	72.6% 290μg	46.5% 186μg	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	246% 221mg	158% 142mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	9.98% 100mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	12% 0.11mg	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	30.6% 2.45mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	29.6% 0.68mg	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	22.7% 159mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.5% 426g	3700g per day for Men 19-50 years

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

• Frozen Cauliflower, Unprepared has 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9, 1.6 times more Vitamin C and 1.2 times more Vitamin K than Boiled and Drained Frozen Cauliflower.
• Both Frozen Cauliflower, Unprepared as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Frozen Cauliflower, Unprepared has 1.3 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 1.3 times more Selenium, 1.3 times more Sodium and 1.3 times more Zinc than Boiled and Drained Frozen Cauliflower.
• Both Frozen Cauliflower, Unprepared and Boiled and Drained Frozen Cauliflower have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Cauliflower, Unprepared has 1.2 times more Omega 3, 1.2 times more Carbohydrate, 2.1 times more Sugars and 1.2 times more Protein than Boiled and Drained Frozen Cauliflower.
• Both Frozen Cauliflower, Unprepared and Boiled and Drained Frozen Cauliflower have similar amounts of Fiber per 1 lb.
• Both Frozen Cauliflower, Unprepared as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.