Comparing Nutrients in 1 pound Cooked Green Cauliflower VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower	30%	7%	63%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cooked Green Cauliflower	Frozen Carrots	Recommended Dietary Allowance
Energy	5% 145kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	30.3% 0.49g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	27.6% 36g	130g per day for Men 19-50 years
Sugars	19.5% 14g	29.8% 21.6g	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	1.94% 1.4g	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	% 18.4g	g per day for Men 19-50 years
Fiber	39.4% 15g	39.4% 15g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	33% 0.43mg	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	11.3% 45.4μg	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	366% 329mg	12.6% 11.3mg	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	1.2% 0.18mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.6% 94μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower	Frozen Carrots	Recommended Dietary Allowance
Calcium	14.5% 145mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	37.3% 0.34mg	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	41% 3.27mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	33.7% 0.78mg	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	37% 259mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.96% 104mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11% 406g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Green Cauliflower VS Frozen Carrots per 1 lb

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

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

• 1 pound of Cooked Green Cauliflower has 1.6 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B3, 3.6 times more Vitamin B5, 2.2 times more Vitamin B6, 4.1 times more Vitamin B9 and 29 times more Vitamin C than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 101.4 times more Vitamin A and 14.3 times more Vitamin E than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Frozen Carrots provide similar amounts of Vitamin K per one pound.
• 1 pound of Cooked Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Green Cauliflower as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Green Cauliflower has 1.6 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus and 1.9 times more Zinc than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 1.9 times more Copper and 3 times more Sodium than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Frozen Carrots contain similar levels of Calcium, Potassium and Water per one pound.
• Both Cooked Green Cauliflower as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Green Cauliflower has 6.3 times more Omega 3 and 3.9 times more Protein than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 1.3 times more Carbohydrate and 1.5 times more Sugars than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Frozen Carrots offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Cooked Green Cauliflower as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.