Comparing Nutrients in 500 calories Green Cauliflower VS Frozen Carrots

Weight per 500 calories

• Green Cauliflower: 1613g
• Frozen Carrots: 1389g

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

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

Macros Ratio

	Protein	Fat	Carbs
Green Cauliflower	30%	7%	63%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Green Cauliflower	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5% 4.84g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.75% 0.47g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	84.4% 110g	130g per day for Men 19-50 years
Sugars	67.4% 49g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	136% 51.6g	121% 46g	38g per day for Men 19-50 years
Protein	85% 47.6g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Green Cauliflower	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	14.3% 129μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	225% 11.2mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.6mg	101% 1.3mg	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	230% 919μg	34.7% 139μg	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	1579% 1421mg	38.6% 34.7mg	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	4.3% 0.65mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	272% 326μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Cauliflower	Frozen Carrots	Recommended Dietary Allowance
Calcium	53.2% 532mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	73.5% 0.66mg	114% 1.03mg	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	147% 11.8mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	103% 2.38mg	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	143% 1000mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	142% 4839mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	17.6% 9.68μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	24.7% 371mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	39% 1448g	33.8% 1251g	3700g per day for Men 19-50 years

Green Cauliflower VS Frozen Carrots Nutrients Per 500 Kcal

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

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

• 500 calories of Green Cauliflower have 2.1 times more Vitamin B1, 3.2 times more Vitamin B2, 1.8 times more Vitamin B3, 4.3 times more Vitamin B5, 2.7 times more Vitamin B6, 6.6 times more Vitamin B9, 40.9 times more Vitamin C and 1.3 times more Vitamin K than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 76.4 times more Vitamin A and 12.3 times more Vitamin E than Raw Green Cauliflower.
• 500 calories of Green Cauliflower have insufficient amounts of Vitamin E
• Both Raw Green Cauliflower as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Green Cauliflower vs Frozen Carrots:

• 500 calories of Green Cauliflower have 1.9 times more Iron, 1.9 times more Magnesium, 1.7 times more Manganese, 2.2 times more Phosphorus, 1.5 times more Potassium and 2.3 times more Zinc than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 1.6 times more Copper and 2.5 times more Sodium than Raw Green Cauliflower.
• Both Green Cauliflower and Frozen Carrots contain similar levels of Calcium, Selenium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Green Cauliflower have 7.1 times more Omega 3 and 4.4 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 7.3 times more Omega 6 and 1.4 times more Sugars than Raw Green Cauliflower.
• Both Green Cauliflower and Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Green Cauliflower provide inadequate amounts of Omega 6