Comparing Nutrients in 5 ounces Green Cauliflower VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Green Cauliflower	30%	7%	63%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Green Cauliflower	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	1.5% 44kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.64% 8.63g	8.43% 11g	130g per day for Men 19-50 years
Sugars	5.92% 4.3g	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	NA	% 4.88g	g per day for Men 19-50 years
Fiber	12% 4.54g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	7.47% 4.2g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Green Cauliflower	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.5% 1.04mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.99mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.2% 0.31mg	9.16% 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	20% 80.8μg	3.9% 15.6μg	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	139% 125mg	3.62% 3.26mg	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	0.38% 0.057mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Cauliflower	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	13% 0.12mg	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	13% 1.03mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	10.3% 0.24mg	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	12.6% 88mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.17% 32.6mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Cauliflower VS Cooked Frozen Carrots per 5 oz

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

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

• 5 ounces of Green Cauliflower have 2.7 times more Vitamin B1, 2.8 times more Vitamin B2, 1.8 times more Vitamin B3, 4 times more Vitamin B5, 2.6 times more Vitamin B6, 5.2 times more Vitamin B9, 38.3 times more Vitamin C and 1.5 times more Vitamin K than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 105.8 times more Vitamin A and 25.3 times more Vitamin E than Raw Green Cauliflower.
• 5 ounces of Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Green Cauliflower as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Green Cauliflower vs Cooked Frozen Carrots:

• 5 ounces of Green Cauliflower have 1.4 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 2 times more Copper and 2.6 times more Sodium than Raw Green Cauliflower.
• Both Green Cauliflower and Cooked Frozen Carrots contain similar levels of Calcium and Water per five ounces.
• Both Raw Green Cauliflower as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Green Cauliflower have 2.4 times more Omega 3 and 5.1 times more Protein than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 1.3 times more Carbohydrate and 1.3 times more Sugars than Raw Green Cauliflower.
• Both Green Cauliflower and Cooked Frozen Carrots offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Green Cauliflower as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in five ounces.