Comparing Nutrients in 500 calories Frozen Carrots VS Boiled Cauliflower

Weight per 500 calories

• Frozen Carrots: 1389g
• Boiled Cauliflower: 2174g

Frozen Carrots have 1.6 times more energy per 100g than Boiled Cauliflower. It has low energy density when compared to other foods. Boiled and Drained Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Carrots or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Frozen Carrots	Boiled Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	2.04% 0.65g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.4% 110g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	91% 66g	62.4% 45.2g	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	5.94% 4.3g	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	% 5.56g	NA	g per day for Men 19-50 years
Sucrose	% 56.3g	NA	g per day for Men 19-50 years
Fiber	121% 46g	132% 50g	38g per day for Men 19-50 years
Protein	19.3% 11g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	1096% 9861μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	221% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	289% 3.76mg	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	34.7% 139μg	239% 957μg	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	38.6% 34.7mg	1070% 963mg	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	52.8% 7.9mg	10% 1.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	250% 300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	50% 500mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	43.5% 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	76.4% 6.1mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	125% 2.87mg	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	65.5% 458mg	99% 696mg	700mg per day for Men 19-50 years
Potassium	96% 3264mg	91% 3087mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	63% 944mg	21.7% 326mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	33.8% 1251g	54.6% 2022g	3700g per day for Men 19-50 years

Frozen Carrots VS Boiled Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Carrots or Boiled Cauliflower?

Lets compare vitamin content per 500 calories of Frozen Carrots vs Boiled Cauliflower:

• 500 calories of Frozen Carrots have 453.6 times more Vitamin A and 5.2 times more Vitamin E than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 1.5 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, 4.3 times more Vitamin B5, 2.9 times more Vitamin B6, 6.9 times more Vitamin B9 and 27.7 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Cauliflower provide similar amounts of Vitamin K per 500 calories.
• 500 calories of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Carrots vs Boiled Cauliflower:

• 500 calories of Frozen Carrots have 1.4 times more Calcium, 2.6 times more Copper, 2.9 times more Sodium and 1.2 times more Zinc than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 1.5 times more Phosphorus, 1.3 times more Selenium and 1.6 times more Water than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Cauliflower contain similar levels of Iron, Magnesium, Manganese and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Carrots have 3.2 times more Omega 6, 1.2 times more Carbohydrate and 1.5 times more Sugars than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 1.5 times more Fat, 15.4 times more Omega 3 and 3.7 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Cauliflower offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Boiled Cauliflower provide inadequate amounts of Omega 6