Comparing Nutrients in 5 ounces Frozen Cauliflower VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Frozen Cauliflower	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.63g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	4.34% 3.15g	4.8% 3.5g	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	8.58% 3.26g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.86% 0.19mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	12.2% 0.16mg	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	22.7% 91μg	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	77% 69mg	3.15% 2.83mg	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	0.66% 0.099mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.1% 31mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	16.2% 0.15mg	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	9.57% 0.77mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	27.7% 0.64mg	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	7.1% 49.6mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.54% 131g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Cauliflower vs Canned Carrots with Liquids and Salt:

• Frozen Cauliflower, Unprepared has 2.7 times more Vitamin B1, 2.6 times more Vitamin B2, 8 times more Vitamin B9, 24.4 times more Vitamin C and 1.5 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 613 times more Vitamin A and 10.4 times more Vitamin E than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 5 oz.
• Both Frozen Cauliflower, Unprepared as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Cauliflower vs Canned Carrots with Liquids and Salt:

• Frozen Cauliflower, Unprepared has 1.3 times more Magnesium, 1.8 times more Phosphorus and 2 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Calcium, 3.3 times more Copper, 2.3 times more Manganese, 10 times more Sodium and 1.7 times more Zinc than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared and Canned Carrots Solids and Liquids with Salt have similar amounts of Iron, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Cauliflower, Unprepared has 12.3 times more Omega 3, 1.3 times more Fiber and 3.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Frozen Cauliflower, Unprepared and Canned Carrots Solids and Liquids with Salt have similar amounts of Carbohydrate and Sugars per 5 oz.
• Both Frozen Cauliflower, Unprepared as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.