Comparing Nutrients in 5 ounces Cooked Frozen Cauliflower with Salt VS Boiled Celeriac with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower with Salt	31%	9%	60%
Boiled Celeriac with Salt	13%	6%	81%

Macro Nutrients

	Cooked Frozen Cauliflower with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Energy	0.83% 24kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	NA	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.45% 4.48g	6.43% 8.36g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	NA	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	10% 3.83g	NA	38g per day for Men 19-50 years
Protein	4.08% 2.3g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	11% 0.14mg	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	14.5% 58μg	1.06% 4.25μg	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	49.3% 44.4mg	5.67% 5.1mg	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	0.57% 0.085mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower with Salt	Boiled Celeriac with Salt	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	6.77% 0.061mg	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	7.26% 0.58mg	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	9.24% 0.21mg	5.9% 0.14mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.54% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Frozen Cauliflower with Salt vs Boiled Celeriac with Salt:

• Boiled Frozen Cauliflower, drained with Salt has 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 13.7 times more Vitamin B9 and 8.7 times more Vitamin C than Boiled and Drained Celeriac with Salt.
• While Boiled and Drained Celeriac with Salt contains 1.4 times more Vitamin B3 and 2.1 times more Vitamin B5 than Boiled Frozen Cauliflower, drained with Salt.
• Both Boiled Frozen Cauliflower, drained with Salt and Boiled and Drained Celeriac with Salt have similar amounts of Vitamin B6 per 5 oz.
• Both Boiled Frozen Cauliflower, drained with Salt as well as Boiled and Drained Celeriac with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Frozen Cauliflower with Salt vs Boiled Celeriac with Salt:

• Boiled Frozen Cauliflower, drained with Salt has 1.6 times more Manganese and 1.5 times more Selenium than Boiled and Drained Celeriac with Salt.
• While Boiled and Drained Celeriac with Salt contains 1.5 times more Calcium, 1.8 times more Copper, 1.3 times more Magnesium, 2.8 times more Phosphorus and 1.5 times more Zinc than Boiled Frozen Cauliflower, drained with Salt.
• Both Boiled Frozen Cauliflower, drained with Salt and Boiled and Drained Celeriac with Salt have similar amounts of Iron, Potassium, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Frozen Cauliflower, drained with Salt has 1.7 times more Protein than Boiled and Drained Celeriac with Salt.
• While Boiled and Drained Celeriac with Salt contains 1.9 times more Carbohydrate than Boiled Frozen Cauliflower, drained with Salt.
• Both Boiled Frozen Cauliflower, drained with Salt as well as Boiled and Drained Celeriac with Salt have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 5 oz.