Comparing Nutrients in 300 calories Frozen Carrots VS Boiled Cauliflower

Weight per 300 calories

• Frozen Carrots: 833g
• Boiled Cauliflower: 1304g

Frozen Carrots have 1.6 times more energy per 100g than Boiled Cauliflower. It has low energy density when compared to other foods. Boiled and Drained Cauliflower having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Carrots or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Frozen Carrots	Boiled Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	6.05% 5.87g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	2.85% 0.91g	32g per day for Men 19-50 years
Omega 3	8.85% 0.14g	136% 2.18g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	3.84% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 66g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	37.4% 27g	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	3.56% 2.6g	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	% 3.33g	NA	g per day for Men 19-50 years
Sucrose	% 33.8g	NA	g per day for Men 19-50 years
Fiber	72.4% 27.5g	79% 30g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	657% 5917μg	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	133% 6.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	174% 2.26mg	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	21% 83.3μg	143% 574μg	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	23% 21mg	642% 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	31.7% 4.75mg	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	150% 180μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	30% 300mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	26% 0.23mg	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	46% 3.67mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	75% 1.72mg	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	39.3% 275mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	57.6% 1958mg	54.5% 1852mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.83μg	14.2% 7.83μg	55μg per day for Men 19-50 years
Sodium	37.8% 567mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	20.3% 750g	32.8% 1213g	3700g per day for Men 19-50 years

Frozen Carrots VS Boiled Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Carrots or Boiled Cauliflower?

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

• 300 calories of Frozen Carrots have 453.6 times more Vitamin A and 5.2 times more Vitamin E than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 1.5 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, 4.3 times more Vitamin B5, 2.9 times more Vitamin B6, 6.9 times more Vitamin B9 and 27.7 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Cauliflower provide similar amounts of Vitamin K per 300 calories.
• 300 calories of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Carrots vs Boiled Cauliflower:

• 300 calories of Frozen Carrots have 1.4 times more Calcium, 2.6 times more Copper, 2.9 times more Sodium and 1.2 times more Zinc than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 1.5 times more Phosphorus, 1.3 times more Selenium and 1.6 times more Water than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Cauliflower contain similar levels of Iron, Magnesium, Manganese and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Carrots have 3.2 times more Omega 6, 1.2 times more Carbohydrate and 1.5 times more Sugars than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 1.5 times more Fat, 15.4 times more Omega 3 and 3.7 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Cauliflower offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Boiled Cauliflower provide inadequate amounts of Omega 6