Comparing Nutrients in 500 calories Frozen Cauliflower VS Cauliflower

Weight per 500 calories

• Frozen Cauliflower: 2083g
• Cauliflower: 2000g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Cauliflower	26%	8%	66%

Macro Nutrients

	Frozen Cauliflower	Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.63g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	128% 2.04g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	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	75% 98g	76.5% 99g	130g per day for Men 19-50 years
Sugars	63.8% 46.3g	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	126% 48g	105% 40g	38g per day for Men 19-50 years
Protein	74.8% 42g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Cauliflower	Recommended Dietary Allowance
Vitamin A	2.3% 21μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.5% 1.06mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.94mg	63.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.7% 2.83mg	267% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	197% 2.56mg	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	333% 1333μg	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	1130% 1017mg	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	9.72% 1.46mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	257% 308μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Cauliflower	Recommended Dietary Allowance
Calcium	46% 458mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	71.8% 0.65mg	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	141% 11.3mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	104% 729mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	118% 4021mg	176% 5980mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	52% 1927g	49.8% 1841g	3700g per day for Men 19-50 years

Frozen Cauliflower VS Cauliflower Nutrients Per 500 Kcal

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

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

• 500 calories of Frozen Cauliflower have 1.2 times more Vitamin B2 than Cauliflower.
• While 500 kcal of Raw Cauliflower contain 4.7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Cauliflower provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B9, Vitamin C and Vitamin K per 500 calories.
• 500 calories of Frozen Cauliflower have insufficient amounts of Vitamin E
• Both Frozen Cauliflower, Unprepared 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 Frozen Cauliflower vs Cauliflower:

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

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Cauliflower have 6.8 times more Omega 3 and 1.2 times more Sugars than Cauliflower.
• Both Frozen Cauliflower and Cauliflower offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Frozen Cauliflower, Unprepared as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 500 calories.