Comparing Nutrients in 300 calories Cauliflower VS Frozen Cauliflower

Weight per 300 calories

• Cauliflower: 1200g
• Frozen Cauliflower: 1250g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Cauliflower	Frozen Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	3.48% 3.38g	97g per day for Men 19-50 years
Saturated Fat	4.88% 1.56g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	76.6% 1.23g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	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	46% 59.6g	45% 58.5g	130g per day for Men 19-50 years
Sugars	31.6% 23g	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	16% 11.6g	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	% 11.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	63% 24g	75.7% 28.8g	38g per day for Men 19-50 years
Protein	41% 23g	45% 25g	56g per day for Men 19-50 years

Vitamins

	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	50% 0.6mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	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	171% 684μg	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	643% 578mg	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	6.4% 0.96mg	5.83% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 186μg	154% 185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	26.4% 264mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	43% 0.39mg	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	84.4% 6.75mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	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	75.4% 528mg	62.5% 438mg	700mg per day for Men 19-50 years
Potassium	106% 3588mg	71% 2413mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.24mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	30% 1105g	31.3% 1156g	3700g per day for Men 19-50 years

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

• Raw Cauliflower has 4.7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Cauliflower, Unprepared.
• Both Raw Cauliflower and Frozen Cauliflower, Unprepared have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 300 kcal.
• Both Raw Cauliflower as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cauliflower vs Frozen Cauliflower:

• Raw Cauliflower has 1.2 times more Copper, 1.2 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Zinc than Frozen Cauliflower, Unprepared.
• While Frozen Cauliflower, Unprepared contains 1.3 times more Iron, 1.3 times more Manganese and 1.4 times more Selenium than Raw Cauliflower.
• Both Raw Cauliflower and Frozen Cauliflower, Unprepared have similar amounts of Calcium, Magnesium, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Cauliflower has 3 times more Saturated Fat than Frozen Cauliflower, Unprepared.
• While Frozen Cauliflower, Unprepared contains 6.8 times more Omega 3 than Raw Cauliflower.
• Both Raw Cauliflower and Frozen Cauliflower, Unprepared have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Raw Cauliflower as well as Frozen Cauliflower, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.