Comparing Nutrients in 300 calories Cauliflower VS Cooked Frozen Carrots

Weight per 300 calories

• Cauliflower: 1200g
• Cooked Frozen Carrots: 811g

Boiled and Drained Frozen Carrots have 1.5 times more energy per unit of mass than Raw Cauliflower, which is low in comparison to other foods. Cauliflower having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cauliflower	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	4.88% 1.56g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	31.6% 23g	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	16% 11.6g	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	% 11.3g	% 2.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 28g	g per day for Men 19-50 years
Fiber	63% 24g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	41% 23g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	762% 6859μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	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	171% 684μg	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	643% 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	6.4% 0.96mg	54.6% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 186μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	26.4% 264mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	74% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	0.3% 12μg	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	63% 5.04mg	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	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	75.4% 528mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	106% 3588mg	45.8% 1557mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	8.85% 4.86μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.24mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	30% 1105g	19.8% 732g	3700g per day for Men 19-50 years

Cauliflower VS Cooked Frozen Carrots Nutrients Per 300 Kcal

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

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

• 300 calories of Cauliflower have 2.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.8 times more Vitamin B3, 5.7 times more Vitamin B5, 3.2 times more Vitamin B6, 7.7 times more Vitamin B9, 31 times more Vitamin C and 1.7 times more Vitamin K than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain more Vitamin A and 8.5 times more Vitamin E than Raw Cauliflower.
• 300 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Cauliflower have 2 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Potassium, 1.5 times more Selenium and 1.5 times more Water than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 1.4 times more Copper and 1.3 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Cooked Frozen Carrots contain similar levels of Calcium, Iron and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cauliflower have 5.1 times more Fructose and 4.9 times more Protein than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 2 times more Omega 3, 12.2 times more Omega 6 and 1.4 times more Sugars than Raw Cauliflower.
• Both Cauliflower and Cooked Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Cauliflower provide inadequate amounts of Omega 6