Comparing Nutrients in 500 calories Cooked Frozen Cauliflower VS Boiled Celery

Weight per 500 calories

• Cooked Frozen Cauliflower: 2632g
• Boiled Celery: 2778g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower	27%	8%	65%
Boiled Celery	16%	7%	77%

Macro Nutrients

	Cooked Frozen Cauliflower	Boiled Celery	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.97% 5.8g	4.6% 4.44g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	133% 2.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	85.5% 111g	130g per day for Men 19-50 years
Sugars	38% 27.6g	91% 66g	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	25.3% 18.3g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 3.9g	g per day for Men 19-50 years
Fiber	187% 71g	117% 44.4g	38g per day for Men 19-50 years
Protein	75.7% 42.4g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower	Boiled Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	80.2% 722μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	53.2% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	150% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.6% 2.58mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	184% 2.4mg	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	229% 917μg	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	188% 169mg	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	65% 9.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	261% 313μg	875% 1050μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower	Boiled Celery	Recommended Dietary Allowance
Calcium	44.7% 447mg	117% 1167mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	111% 1mg	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	135% 10.8mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	56.4% 237mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	128% 2.94mg	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	99% 694mg	700mg per day for Men 19-50 years
Potassium	108% 3658mg	232% 7889mg	3400mg per day for Men 19-50 years
Selenium	28.7% 15.8μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	31.6% 474mg	169% 2528mg	1500mg per day for Men 19-50 years
Zinc	31% 3.42mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	67% 2474g	70.7% 2614g	3700g per day for Men 19-50 years

Cooked Frozen Cauliflower VS Boiled Celery Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Frozen Cauliflower have 1.5 times more Vitamin B1 and 4.9 times more Vitamin C than Boiled Celery.
• While 500 kcal of Boiled and Drained Celery contain more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 3.4 times more Vitamin B5, 6.2 times more Vitamin E and 3.4 times more Vitamin K than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Boiled Celery provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Cooked Frozen Cauliflower have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Cauliflower as well as Boiled and Drained Celery have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Frozen Cauliflower have 1.3 times more Manganese than Boiled Celery.
• While 500 kcal of Boiled and Drained Celery contain 2.6 times more Calcium, 1.6 times more Copper, 1.4 times more Magnesium, 2.2 times more Potassium, 1.8 times more Selenium and 5.3 times more Sodium than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Boiled Celery contain similar levels of Iron, Phosphorus, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Cauliflower have more Omega 3, 1.6 times more Fiber and 1.8 times more Protein than Boiled Celery.
• While 500 kcal of Boiled and Drained Celery contain 3.3 times more Omega 6 and 2.4 times more Sugars than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Boiled Celery offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Frozen Cauliflower provide inadequate amounts of Omega 6
• 500 calories of Boiled Celery provide inadequate amounts of Omega 3