Comparing Nutrients in 5 ounces Cooked Frozen Cauliflower VS Celeriac

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower	27%	8%	65%
Celeriac	13%	6%	81%

Macro Nutrients

	Cooked Frozen Cauliflower	Celeriac	Recommended Dietary Allowance
Energy	0.93% 27kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.3g	10% 13g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	3.13% 2.27g	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower	Celeriac	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	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	18% 0.23mg	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	2.83% 11.3μg	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	12.6% 11.3mg	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	0.57% 0.085mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	48.4% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower	Celeriac	Recommended Dietary Allowance
Calcium	2.4% 24mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	11% 0.099mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	9.24% 0.21mg	9.74% 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	4.86% 34mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	9.45% 142mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.37% 125g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Cauliflower has 5.1 times more Vitamin B9 and 3.9 times more Vitamin C than Raw Celeriac.
• While Raw Celeriac contains 1.4 times more Vitamin B1, 2.3 times more Vitamin B3, 3.6 times more Vitamin B5, 1.9 times more Vitamin B6, 6 times more Vitamin E and 3.4 times more Vitamin K than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower and Raw Celeriac have similar amounts of Vitamin B2 per 5 oz.
• Both Boiled and Drained Frozen Cauliflower as well as Raw Celeriac have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Celeriac contains 2.5 times more Calcium, 2.9 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium, 4.8 times more Phosphorus, 2.2 times more Potassium, 5.6 times more Sodium and 2.5 times more Zinc than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower and Raw Celeriac have similar amounts of Manganese, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Frozen Cauliflower has more Omega 3 and 1.5 times more Fiber than Raw Celeriac.
• While Raw Celeriac contains 2.2 times more Energy, 2.5 times more Carbohydrate and 1.5 times more Sugars than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower and Raw Celeriac have similar amounts of Protein per 5 oz.
• Both Boiled and Drained Frozen Cauliflower as well as Raw Celeriac have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.