Comparing Nutrients in 5 ounces Cauliflower VS Cooked Frozen Green Peas

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cooked Frozen Green Peas	26%	3%	71%

Macro Nutrients

	Cauliflower	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	3.8% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.88% 0.15g	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	15.5% 20.2g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	8.6% 6.24g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.75g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.5% 149μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	12.3% 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	20% 80.8μg	21% 83.6μg	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	76% 68.3mg	15.6% 14mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	3.1% 31mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	16.5% 0.15mg	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	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	17% 0.4mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	4.6% 156mg	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	2.83% 42.5mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.05% 113g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cauliflower have 4.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 4.9 times more Vitamin C than Cooked Frozen Green Peas.
• While 5 oz of Boiled and Drained Frozen Green Peas contain more Vitamin A, 5.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.5 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Cooked Frozen Green Peas provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Cauliflower have 2.7 times more Potassium than Cooked Frozen Green Peas.
• While 5 oz of Boiled and Drained Frozen Green Peas contain 2.7 times more Copper, 3.6 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 2.4 times more Sodium and 2.5 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Cooked Frozen Green Peas contain similar levels of Calcium and Water per five ounces.
• Both Raw Cauliflower as well as Boiled and Drained Frozen Green Peas lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Frozen Green Peas contain 3.1 times more Energy, 2.9 times more Carbohydrate, 2.3 times more Sugars, 2.3 times more Fiber and 2.7 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Boiled and Drained Frozen Green Peas provide inadequate amounts of Omega 3 and Omega 6 in five ounces.