Comparing Nutrients in 5 ounces Cooked Frozen Cauliflower VS Boiled Celery

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower	27%	8%	65%
Boiled Celery	16%	7%	77%

Macro Nutrients

	Cooked Frozen Cauliflower	Boiled Celery	Recommended Dietary Allowance
Energy	0.93% 27kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.18% 0.057g	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	0.63% 0.11g	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	4.36% 5.67g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	4.63% 3.36g	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	1.3% 0.94g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	10% 3.83g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower	Boiled Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	2.7% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	9.38% 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	14.5% 58μg	11.7% 46.8μg	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	49.3% 44.4mg	9.6% 8.65mg	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	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	44.7% 53.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower	Boiled Celery	Recommended Dietary Allowance
Calcium	2.4% 24mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	5.67% 0.051mg	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	7.44% 0.6mg	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	6.53% 0.15mg	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	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	8.6% 129mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Cauliflower VS Boiled Celery per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Cauliflower versus 5 oz of Boiled Celery to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Cooked Frozen Cauliflower have 1.6 times more Vitamin B1, 1.2 times more Vitamin B9 and 5.1 times more Vitamin C than Boiled Celery.
• While 5 oz of Boiled and Drained Celery contain more Vitamin A, 1.3 times more Vitamin B2, 3.2 times more Vitamin B5, 5.8 times more Vitamin E and 3.2 times more Vitamin K than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Boiled Celery provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cooked Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E
• 5 ounces of Boiled Celery have insufficient amounts of Vitamin B1
• Both Boiled and Drained Frozen Cauliflower as well as Boiled and Drained Celery have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Cauliflower vs Boiled Celery:

• 5 ounces of Cooked Frozen Cauliflower have 1.4 times more Manganese than Boiled Celery.
• While 5 oz of Boiled and Drained Celery contain 2.5 times more Calcium, 1.5 times more Copper, 1.3 times more Magnesium, 2 times more Potassium and 5.1 times more Sodium than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Boiled Celery contain similar levels of Iron, Phosphorus and Water per five ounces.
• 5 ounces of Cooked Frozen Cauliflower lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Cauliflower as well as Boiled and Drained Celery lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Cauliflower have more Omega 3, 1.7 times more Fiber and 1.9 times more Protein than Boiled Celery.
• While 5 oz of Boiled and Drained Celery contain 2.3 times more Sugars than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Boiled Celery offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Celery provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Frozen Cauliflower as well as Boiled and Drained Celery provide inadequate amounts of Energy and Omega 6 in five ounces.