Comparing Nutrients in 300 calories Canned Carrots VS Cooked Frozen Cauliflower with Salt

Weight per 300 calories

• Canned Carrots: 1200g
• Cooked Frozen Cauliflower with Salt: 1765g

Canned Carrots have 1.5 times more energy per 100g than Cooked Frozen Cauliflower with Salt. It has very low energy density when compared to other foods. Boiled Frozen Cauliflower, drained with Salt having very low energy density.

Which food has more nutrients per 300 calories - Canned Carrots or Cooked Frozen Cauliflower with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots	10%	6%	84%
Cooked Frozen Cauliflower with Salt	31%	9%	60%

Macro Nutrients

	Canned Carrots	Cooked Frozen Cauliflower with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	89.3% 1.43g	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	43% 55.8g	130g per day for Men 19-50 years
Sugars	41% 29.8g	11% 8.1g	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	47.4% 18g	125% 47.6g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots	Cooked Frozen Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	744% 6696μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	54.4% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	72% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	119% 1.55mg	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	27% 108μg	181% 724μg	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	36% 32.4mg	614% 552mg	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	59.2% 8.9mg	7.06% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	175% 210μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots	Cooked Frozen Cauliflower with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	47% 0.42mg	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	96% 7.68mg	90% 7.24mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	38% 159mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	115% 2.65mg	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	41% 288mg	60.5% 424mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	72% 2453mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	33.6% 504mg	299% 4482mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	30% 1115g	45% 1659g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Carrots vs Cooked Frozen Cauliflower with Salt:

• Canned Carrots Solids have more Vitamin A, 1.2 times more Vitamin B3 and 8.4 times more Vitamin E than Boiled Frozen Cauliflower, drained with Salt.
• While Boiled Frozen Cauliflower, drained with Salt contains 3 times more Vitamin B1, 2.6 times more Vitamin B2, 6.7 times more Vitamin B9, 17 times more Vitamin C and 1.8 times more Vitamin K than Canned Carrots Solids.
• Both Canned Carrots Solids and Boiled Frozen Cauliflower, drained with Salt have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Canned Carrots Solids as well as Boiled Frozen Cauliflower, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Carrots vs Cooked Frozen Cauliflower with Salt:

• Canned Carrots Solids have 2.9 times more Copper, 2 times more Manganese and 1.4 times more Zinc than Boiled Frozen Cauliflower, drained with Salt.
• While Boiled Frozen Cauliflower, drained with Salt contains 1.7 times more Magnesium, 1.5 times more Phosphorus, 2.2 times more Selenium, 8.9 times more Sodium and 1.5 times more Water than Canned Carrots Solids.
• Both Canned Carrots Solids and Boiled Frozen Cauliflower, drained with Salt have similar amounts of Calcium, Iron and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Carrots Solids have 2.2 times more Omega 6 and 3.7 times more Sugars than Boiled Frozen Cauliflower, drained with Salt.
• While Boiled Frozen Cauliflower, drained with Salt contains 1.7 times more Fat, 10.8 times more Omega 3, 2.6 times more Fiber and 3.7 times more Protein than Canned Carrots Solids.
• Both Canned Carrots Solids and Boiled Frozen Cauliflower, drained with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Carrots Solids as well as Boiled Frozen Cauliflower, drained with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.