Comparing Nutrients in 5 ounces Canned Carrots VS Cooked Frozen Cauliflower with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots	10%	6%	84%
Cooked Frozen Cauliflower with Salt	31%	9%	60%

Macro Nutrients

	Canned Carrots	Cooked Frozen Cauliflower with Salt	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	3.45% 4.48g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	0.9% 0.65g	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	5.6% 2.13g	10% 3.83g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots	Cooked Frozen Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	88% 791μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	2.75% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	9.6% 0.12mg	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	3.2% 12.8μg	14.5% 58μg	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	4.25% 3.83mg	49.3% 44.4mg	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	7% 1.05mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots	Cooked Frozen Cauliflower with Salt	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	3.78% 0.034mg	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	11.3% 0.91mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	9.24% 0.21mg	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	4.86% 34mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Carrots vs Cooked Frozen Cauliflower with Salt:

• Canned Carrots Solids have more Vitamin A, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 12.3 times more Vitamin E than Boiled Frozen Cauliflower, drained with Salt.
• While Boiled Frozen Cauliflower, drained with Salt contains 2.1 times more Vitamin B1, 1.8 times more Vitamin B2, 4.6 times more Vitamin B9 and 11.6 times more Vitamin C than Canned Carrots Solids.
• Both Canned Carrots Solids and Boiled Frozen Cauliflower, drained with Salt have similar amounts of Vitamin K per 5 oz.
• Both Canned Carrots Solids as well as Boiled Frozen Cauliflower, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Carrots vs Cooked Frozen Cauliflower with Salt:

• Canned Carrots Solids have 1.5 times more Calcium, 4.3 times more Copper, 1.6 times more Iron, 3 times more Manganese, 1.3 times more Potassium and 2 times more Zinc than Boiled Frozen Cauliflower, drained with Salt.
• While Boiled Frozen Cauliflower, drained with Salt contains 1.5 times more Selenium and 6 times more Sodium than Canned Carrots Solids.
• Both Canned Carrots Solids and Boiled Frozen Cauliflower, drained with Salt have similar amounts of Magnesium, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Carrots Solids have 1.8 times more Carbohydrate and 5.4 times more Sugars than Boiled Frozen Cauliflower, drained with Salt.
• While Boiled Frozen Cauliflower, drained with Salt contains 7.4 times more Omega 3, 1.8 times more Fiber and 2.5 times more Protein than Canned Carrots Solids.
• Both Canned Carrots Solids as well as Boiled Frozen Cauliflower, drained with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.