Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cooked Frozen Carrots	Cauliflower	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	3.73% 2.7g	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	0.55% 0.4g	1.9% 1.37g	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	% 0.51g	% 1.33g	g per day for Men 19-50 years
Sucrose	% 4.88g	% 0g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cauliflower	Recommended Dietary Allowance
Vitamin A	133% 1199μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	20% 0.26mg	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	3.9% 15.6μg	20% 80.8μg	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	3.62% 3.26mg	76% 68.3mg	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	9.54% 1.43mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cauliflower	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.035% 1.4μg	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	9.4% 0.75mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	9.55% 0.22mg	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	6.28% 44mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.53% 131g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Carrots have more Vitamin A and 12.6 times more Vitamin E than Raw Cauliflower.
• While Raw Cauliflower contains 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 3.8 times more Vitamin B5, 2.2 times more Vitamin B6, 5.2 times more Vitamin B9 and 21 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots and Raw Cauliflower have similar amounts of Vitamin B3 and Vitamin K per 5 oz.
• Both Boiled and Drained Frozen Carrots as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled and Drained Frozen Carrots have 1.6 times more Calcium, 2.1 times more Copper, 1.3 times more Iron, 2 times more Sodium and 1.3 times more Zinc than Raw Cauliflower.
• While Raw Cauliflower contains 1.4 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots and Raw Cauliflower have similar amounts of Manganese, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Frozen Carrots have 1.5 times more Energy, 2.9 times more Omega 3, 18.1 times more Omega 6, 1.6 times more Carbohydrate, 2.1 times more Sugars and 1.7 times more Fiber than Raw Cauliflower.
• While Raw Cauliflower contains 3.5 times more Fructose and 3.3 times more Protein than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots as well as Raw Cauliflower have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.