Comparing Nutrients in 500 calories Boiled Cauliflower VS Frozen Cauliflower

Weight per 500 calories

• Boiled Cauliflower: 2174g
• Frozen Cauliflower: 2083g

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

Which food has more nutrients per 500 calories - Boiled Cauliflower or Frozen Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Boiled Cauliflower	Frozen Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	128% 2.04g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.7% 89.3g	75% 98g	130g per day for Men 19-50 years
Sugars	62.4% 45.2g	63.8% 46.3g	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	132% 50g	126% 48g	38g per day for Men 19-50 years
Protein	71.4% 40g	74.8% 42g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	2.3% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	88.5% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	56% 8.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	221% 11mg	56.7% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	289% 3.76mg	197% 2.56mg	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	239% 957μg	333% 1333μg	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	1070% 963mg	1130% 1017mg	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	10% 1.52mg	9.72% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	250% 300μg	257% 308μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	34.8% 348mg	46% 458mg	1000mg per day for Men 19-50 years
Copper	43.5% 0.39mg	71.8% 0.65mg	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	87% 6.96mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	178% 4.1mg	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	99% 696mg	104% 729mg	700mg per day for Men 19-50 years
Potassium	91% 3087mg	118% 4021mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	21.7% 326mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	32% 3.54mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	52% 1927g	3700g per day for Men 19-50 years

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

• Boiled and Drained Cauliflower has 3.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Cauliflower, Unprepared.
• While Frozen Cauliflower, Unprepared contains 1.3 times more Vitamin B2 and 1.4 times more Vitamin B9 than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower and Frozen Cauliflower, Unprepared have similar amounts of Vitamin B1, Vitamin B3, Vitamin C, Vitamin E and Vitamin K per 500 kcal.
• Both Boiled and Drained Cauliflower as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Frozen Cauliflower, Unprepared contains 1.3 times more Calcium, 1.7 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 1.3 times more Potassium, 1.3 times more Selenium and 1.5 times more Sodium than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower and Frozen Cauliflower, Unprepared have similar amounts of Phosphorus, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Cauliflower has 1.7 times more Fat, 1.8 times more Omega 3 and 1.8 times more Omega 6 than Frozen Cauliflower, Unprepared.
• Both Boiled and Drained Cauliflower and Frozen Cauliflower, Unprepared have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Cauliflower as well as Frozen Cauliflower, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.