Comparing Nutrients in 300 calories Boiled Carrots VS Cauliflower

Weight per 300 calories

• Boiled Carrots: 857g
• Cauliflower: 1200g

Boiled Carrots have 1.4 times more energy per 100g than Cauliflower. It has low energy density when compared to other foods. Raw Cauliflower having very low energy density.

Which food has more nutrients per 300 calories - Boiled Carrots or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled Carrots	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	46% 59.6g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	31.6% 23g	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	4.26% 3.1g	16% 11.6g	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	% 3.43g	% 11.3g	g per day for Men 19-50 years
Sucrose	% 23g	% 0g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	63% 24g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cauliflower	Recommended Dietary Allowance
Vitamin A	811% 7303μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	170% 2.2mg	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	30% 120μg	171% 684μg	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	34.3% 31mg	643% 578mg	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% 8.83mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cauliflower	Recommended Dietary Allowance
Calcium	25.7% 257mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	0.3% 12μg	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	36.4% 2.9mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	81% 1.86mg	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	36.7% 257mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	106% 3588mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	21% 773g	30% 1105g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Carrots vs Cauliflower:

• Boiled and Drained Carrots have more Vitamin A and 9.2 times more Vitamin E than Raw Cauliflower.
• While Raw Cauliflower contains 1.9 times more Vitamin B2, 4 times more Vitamin B5, 1.7 times more Vitamin B6, 5.7 times more Vitamin B9, 18.7 times more Vitamin C and 1.6 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Cauliflower have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
• Both Boiled and Drained Carrots as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Carrots vs Cauliflower:

• Boiled and Drained Carrots have 33.9 times more Fluoride and 1.4 times more Sodium than Raw Cauliflower.
• While Raw Cauliflower contains 3.2 times more Copper, 1.7 times more Iron, 2.1 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 1.8 times more Potassium, 1.9 times more Zinc and 1.4 times more Water than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Cauliflower have similar amounts of Calcium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 3.9 times more Omega 6 and 1.3 times more Sugars than Raw Cauliflower.
• While Raw Cauliflower contains 2.2 times more Fat, 6.1 times more Saturated Fat, 21 times more Omega 3, 3.8 times more Fructose and 3.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Cauliflower have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Boiled and Drained Carrots as well as Raw Cauliflower have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.