Comparing Nutrients in 300 calories Boiled Pumpkin with Salt VS Frozen Cauliflower

Weight per 300 calories

• Boiled Pumpkin with Salt: 1667g
• Frozen Cauliflower: 1250g

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

Discover which food has more nutrients per 300 calories - Boiled Pumpkin with Salt or Frozen Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin with Salt	14%	3%	83%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Boiled Pumpkin with Salt	Frozen Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	3.48% 3.38g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	76.6% 1.23g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.033g	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	55.3% 72g	45% 58.5g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	48.2% 18.3g	75.7% 28.8g	38g per day for Men 19-50 years
Protein	21.4% 12g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin with Salt	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	533% 4800μg	1.4% 12.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.35mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.4% 0.73mg	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	37.5% 150μg	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	87% 78.3mg	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	89% 13.3mg	5.83% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13.3μg	154% 185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin with Salt	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	25% 250mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	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	119% 9.5mg	84.4% 6.75mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	64.5% 1.5mg	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	71.4% 500mg	62.5% 438mg	700mg per day for Men 19-50 years
Potassium	113% 3833mg	71% 2413mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	263% 3950mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	42.2% 1562g	31.3% 1156g	3700g per day for Men 19-50 years

Boiled Pumpkin With Salt VS Frozen Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Pumpkin with Salt or Frozen Cauliflower?

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

• 300 calories of Boiled Pumpkin with Salt have 384 times more Vitamin A, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B5 and 15.2 times more Vitamin E than Frozen Cauliflower.
• While 300 kcal of Frozen Cauliflower, Unprepared contain 2.1 times more Vitamin B6, 5.3 times more Vitamin B9, 7.8 times more Vitamin C and 13.9 times more Vitamin K than Boiled and Drained Pumpkin with Salt.
• Both Boiled Pumpkin with Salt and Frozen Cauliflower provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Frozen Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Pumpkin with Salt as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Pumpkin with Salt have 3.9 times more Copper, 1.4 times more Iron, 1.6 times more Potassium, 13.2 times more Sodium, 1.8 times more Zinc and 1.4 times more Water than Frozen Cauliflower.
• While 300 kcal of Frozen Cauliflower, Unprepared contain 1.7 times more Manganese and 3 times more Selenium than Boiled and Drained Pumpkin with Salt.
• Both Boiled Pumpkin with Salt and Frozen Cauliflower contain similar levels of Calcium, Magnesium and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Pumpkin with Salt have 1.2 times more Carbohydrate and 1.2 times more Sugars than Frozen Cauliflower.
• While 300 kcal of Frozen Cauliflower, Unprepared contain 36.8 times more Omega 3, 1.6 times more Fiber and 2.1 times more Protein than Boiled and Drained Pumpkin with Salt.
• Both Boiled Pumpkin with Salt and Frozen Cauliflower offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Pumpkin with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Pumpkin with Salt as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Omega 6 in 300 calories.