Comparing Nutrients in 500 calories Cooked Frozen Cauliflower VS Cauliflower

Weight per 500 calories

• Cooked Frozen Cauliflower: 2632g
• Cauliflower: 2000g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower	27%	8%	65%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cooked Frozen Cauliflower	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.97% 5.8g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	133% 2.13g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	76.5% 99g	130g per day for Men 19-50 years
Sugars	38% 27.6g	52.7% 38.2g	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	NA	26.8% 19.4g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	187% 71g	105% 40g	38g per day for Men 19-50 years
Protein	75.7% 42.4g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.6% 2.58mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	283% 3.68mg	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	270% 1079μg	285% 1140μg	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	915% 824mg	1071% 964mg	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	10.5% 1.58mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	261% 313μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower	Cauliflower	Recommended Dietary Allowance
Calcium	44.7% 447mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	86.7% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	135% 10.8mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	56.4% 237mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	135% 3.1mg	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	90% 632mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	108% 3658mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	28.7% 15.8μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	31.6% 474mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	31% 3.42mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	67% 2474g	49.8% 1841g	3700g per day for Men 19-50 years

Cooked Frozen Cauliflower VS Cauliflower Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Cauliflower contain 5.2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Cauliflower provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 500 calories.
• Both Boiled and Drained Frozen Cauliflower as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

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

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Cauliflower have 7.1 times more Omega 3 and 1.8 times more Fiber than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 1.4 times more Sugars than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Cauliflower offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Boiled and Drained Frozen Cauliflower as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 500 calories.