Comparing Nutrients in 5 ounces Cauliflower VS Baby Carrots

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Baby Carrots	7%	3%	90%

Macro Nutrients

	Cauliflower	Baby Carrots	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	9% 11.7g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	9.3% 6.75g	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	1.9% 1.37g	1.96% 1.4g	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	% 1.33g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.86g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	11% 4.1g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Baby Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 978μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	4.93% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.3% 3.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80.8μg	9.57% 38.3μg	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	76% 68.3mg	4.1% 3.7mg	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	0.76% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	11% 13.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Baby Carrots	Recommended Dietary Allowance
Calcium	3.1% 31mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	7.44% 0.6mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	9.3% 0.21mg	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	8.9% 62.4mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	7.37% 111mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Baby Carrots per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Baby Carrots:

• 5 ounces of Cauliflower have 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 2.1 times more Vitamin B9, 18.5 times more Vitamin C and 1.6 times more Vitamin K than Baby Carrots.
• While 5 oz of Raw Baby Carrots contain more Vitamin A than Raw Cauliflower.
• Both Cauliflower and Baby Carrots provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Baby Carrots:

• 5 ounces of Cauliflower have 1.5 times more Magnesium, 1.6 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than Baby Carrots.
• While 5 oz of Raw Baby Carrots contain 1.5 times more Calcium, 2.6 times more Copper, 2.1 times more Iron and 2.6 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Baby Carrots contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Baby Carrots lack sufficient amounts of Zinc
• Both Raw Cauliflower as well as Raw Baby Carrots lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 3 times more Protein than Baby Carrots.
• While 5 oz of Raw Baby Carrots contain 1.7 times more Carbohydrate, 2.5 times more Sugars and 1.5 times more Fiber than Raw Cauliflower.
• 5 ounces of Baby Carrots provide inadequate amounts of Protein
• Both Raw Cauliflower as well as Raw Baby Carrots provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.