Comparing Nutrients in 5 ounces Cooked Frozen Cauliflower VS Celery

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower	27%	8%	65%
Celery	17%	9%	74%

Macro Nutrients

	Cooked Frozen Cauliflower	Celery	Recommended Dietary Allowance
Energy	0.93% 27kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.19% 0.06g	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	0.66% 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	3.24% 4.2g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	2.6% 1.9g	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	0.72% 0.52g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	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	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower	Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	6.97% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	8.07% 0.1mg	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	12.8% 51μg	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	4.9% 4.4mg	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	0.57% 0.085mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower	Celery	Recommended Dietary Allowance
Calcium	2.4% 24mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	5.5% 0.05mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	9.24% 0.21mg	6.35% 0.15mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	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	5.8% 197mg	11% 369mg	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	1.7% 25.5mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.66% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Cauliflower VS Celery per 5 oz

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

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

• 5 ounces of Cooked Frozen Cauliflower have 1.8 times more Vitamin B1 and 10.1 times more Vitamin C than Celery.
• While 5 oz of Raw Celery contain more Vitamin A, 2.5 times more Vitamin B5 and 2.5 times more Vitamin K than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Celery provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Cooked Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B5
• 5 ounces of Celery have insufficient amounts of Vitamin B1
• Both Boiled and Drained Frozen Cauliflower as well as Raw Celery have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Cooked Frozen Cauliflower have 2.1 times more Iron and 1.5 times more Manganese than Celery.
• While 5 oz of Raw Celery contain 2.4 times more Calcium, 1.5 times more Copper, 1.9 times more Potassium and 4.4 times more Sodium than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Celery contain similar levels of Magnesium, 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 Raw 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, 1.3 times more Carbohydrate, 1.7 times more Fiber and 2.3 times more Protein than Celery.
• 5 ounces of Celery provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Frozen Cauliflower as well as Raw Celery provide inadequate amounts of Energy and Omega 6 in five ounces.