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

Weight per 300 calories

• Boiled Cauliflower with Salt: 1304g
• Cooked Frozen Carrots with Salt: 811g

Boiled Frozen Carrots, drained with Salt have 1.6 times more energy per unit of mass than Boiled and Drained Cauliflower with Salt, which is low in comparison to other foods. Boiled Cauliflower with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower with Salt	26%	15%	59%
Cooked Frozen Carrots with Salt	6%	16%	78%

Macro Nutrients

	Boiled Cauliflower with Salt	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.05% 5.87g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	2.85% 0.91g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	136% 2.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	15% 2.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	45.6% 33g	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	3.13% 2.27g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 28g	g per day for Men 19-50 years
Fiber	79% 30g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	43% 24g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower with Salt	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Vitamin A	1.45% 13μg	762% 6859μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.63mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	52.4% 0.68mg	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	143% 574μg	22.3% 89μg	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	642% 578mg	20.7% 18.6mg	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	6.1% 0.91mg	54.6% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	150% 180μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower with Salt	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Calcium	21% 209mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	74% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13μg	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	52% 4.17mg	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	59% 1.35mg	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	59.6% 417mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	54.5% 1852mg	45.8% 1557mg	3400mg per day for Men 19-50 years
Selenium	14.2% 7.83μg	8.85% 4.86μg	55μg per day for Men 19-50 years
Sodium	210% 3157mg	159% 2392mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	19.8% 732g	3700g per day for Men 19-50 years

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

• Boiled and Drained Cauliflower with Salt has 2.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 4.7 times more Vitamin B5, 3.3 times more Vitamin B6, 6.4 times more Vitamin B9, 31 times more Vitamin C and 1.6 times more Vitamin K than Boiled Frozen Carrots, drained with Salt.
• While Boiled Frozen Carrots, drained with Salt contain 525.9 times more Vitamin A and 9 times more Vitamin E than Boiled and Drained Cauliflower with Salt.
• Both Boiled and Drained Cauliflower with Salt as well as Boiled Frozen Carrots, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Cauliflower with Salt has 1.3 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Selenium, 1.3 times more Sodium and 1.7 times more Water than Boiled Frozen Carrots, drained with Salt.
• While Boiled Frozen Carrots, drained with Salt contain 1.4 times more Calcium, 2.8 times more Copper and 1.3 times more Zinc than Boiled and Drained Cauliflower with Salt.
• Both Boiled and Drained Cauliflower with Salt and Boiled Frozen Carrots, drained with Salt have similar amounts of Iron and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Cauliflower with Salt has more Omega 3 and 5.1 times more Protein than Boiled Frozen Carrots, drained with Salt.
• While Boiled Frozen Carrots, drained with Salt contain 4 times more Omega 6 and 1.4 times more Sugars than Boiled and Drained Cauliflower with Salt.
• Both Boiled and Drained Cauliflower with Salt and Boiled Frozen Carrots, drained with Salt have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per 300 kcal.
• Both Boiled and Drained Cauliflower with Salt as well as Boiled Frozen Carrots, drained with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.