Comparing Nutrients in 300 calories Cooked Frozen Cauliflower VS Frozen Cauliflower

Weight per 300 calories

• Cooked Frozen Cauliflower: 1579g
• Frozen Cauliflower: 1250g

Frozen Cauliflower, Unprepared has 1.3 times more energy per unit of mass than Boiled and Drained Frozen Cauliflower, which is very low in comparison to other foods. Cooked Frozen Cauliflower having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower	27%	8%	65%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Cooked Frozen Cauliflower	Frozen Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	3.48% 3.38g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	80% 1.28g	76.6% 1.23g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59.2g	45% 58.5g	130g per day for Men 19-50 years
Sugars	23% 16.6g	38.3% 27.8g	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	112% 42.6g	75.7% 28.8g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.7% 0.58mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	118% 1.54mg	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	162% 647μg	200% 800μg	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	549% 494mg	678% 610mg	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	6.3% 0.95mg	5.83% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	157% 188μg	154% 185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	27% 268mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	43% 0.39mg	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	81% 6.47mg	84.4% 6.75mg	8mg per day for Men 19-50 years
Magnesium	34% 142mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	107% 2.46mg	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	54% 379mg	62.5% 438mg	700mg per day for Men 19-50 years
Potassium	64.6% 2195mg	71% 2413mg	3400mg per day for Men 19-50 years
Selenium	17.2% 9.47μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	19% 284mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	18.7% 2.05mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	40% 1484g	31.3% 1156g	3700g per day for Men 19-50 years

Cooked Frozen Cauliflower VS Frozen Cauliflower Nutrients Per 300 Kcal

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

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

• Both Boiled and Drained Frozen Cauliflower and Frozen Cauliflower, Unprepared have similar amounts of vitamins per 300 kcal
• Both Cooked Frozen Cauliflower and Frozen Cauliflower provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K per 300 calories.
• 300 calories of Frozen Cauliflower have insufficient amounts of Vitamin E
• Both Boiled and Drained Frozen Cauliflower as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Cauliflower vs Frozen Cauliflower:

• 300 calories of Cooked Frozen Cauliflower have 1.3 times more Water than Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Frozen Cauliflower contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Cauliflower have 1.5 times more Fiber than Frozen Cauliflower.
• While 300 kcal of Frozen Cauliflower, Unprepared contain 1.7 times more Sugars than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Frozen Cauliflower offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 300 calories.
• Both Boiled and Drained Frozen Cauliflower as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Omega 6 in 300 calories.