Comparing Nutrients in 500 calories Frozen Cauliflower VS Celeriac

Weight per 500 calories

• Frozen Cauliflower: 2083g
• Celeriac: 1191g

Raw Celeriac has 1.8 times more energy per unit of mass than Frozen Cauliflower, Unprepared, which is low in comparison to other foods. Frozen Cauliflower having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Celeriac	13%	6%	81%

Macro Nutrients

	Frozen Cauliflower	Celeriac	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.63g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	2.94% 0.94g	32g per day for Men 19-50 years
Omega 3	128% 2.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	10.4% 1.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	84.2% 110g	130g per day for Men 19-50 years
Sugars	63.8% 46.3g	26.3% 19g	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	126% 48g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	74.8% 42g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Celeriac	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	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.94mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.7% 2.83mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	197% 2.56mg	151% 1.96mg	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	24% 95μg	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	106% 95mg	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	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	257% 308μg	407% 488μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Celeriac	Recommended Dietary Allowance
Calcium	46% 458mg	51% 512mg	1000mg per day for Men 19-50 years
Copper	71.8% 0.65mg	93% 0.83mg	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	141% 11.3mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	81.8% 1.9mg	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	196% 1369mg	700mg per day for Men 19-50 years
Potassium	118% 4021mg	105% 3571mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	79.4% 1190mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	52% 1927g	28.3% 1048g	3700g per day for Men 19-50 years

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

• Frozen Cauliflower, Unprepared has 1.8 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B6, 14 times more Vitamin B9 and 10.7 times more Vitamin C than Raw Celeriac.
• While Raw Celeriac contains 1.5 times more Vitamin B5, 2.9 times more Vitamin E and 1.6 times more Vitamin K than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared and Raw Celeriac have similar amounts of Vitamin B3 per 500 kcal.
• Both Frozen Cauliflower, Unprepared as well as Raw Celeriac have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Cauliflower vs Celeriac:

• Frozen Cauliflower, Unprepared has 1.4 times more Iron, 2.2 times more Manganese, 2 times more Selenium and 1.8 times more Water than Raw Celeriac.
• While Raw Celeriac contains 1.3 times more Copper, 1.9 times more Phosphorus and 2.4 times more Sodium than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared and Raw Celeriac have similar amounts of Calcium, Magnesium, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Cauliflower, Unprepared has 1.6 times more Fat, more Omega 3, 2.4 times more Sugars, 2.2 times more Fiber and 2.3 times more Protein than Raw Celeriac.
• While Raw Celeriac contains 2.9 times more Omega 6 than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared and Raw Celeriac have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Frozen Cauliflower, Unprepared as well as Raw Celeriac have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.