Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Cooked Frozen Carrots	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	5.72% 7.44g	130g per day for Men 19-50 years
Sugars	11% 8.1g	2.87% 2.1g	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	0.77% 0.56g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	14% 5.36g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	3.84% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	13.4% 0.17mg	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	5.46% 22μg	20.3% 81.4μg	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	5.07% 4.56mg	69% 62mg	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	13.4% 2mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	5.3% 0.048mg	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% 1.05mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	13% 0.3mg	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	8.8% 61.5mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.84% 179g	5.04% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Cooked Frozen Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Cooked Frozen Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Cooked Frozen Cauliflower:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 16.8 times more Vitamin E than Cooked Frozen Cauliflower.
• While 7 oz of Boiled and Drained Frozen Cauliflower contain 1.4 times more Vitamin B2, 3.7 times more Vitamin B9 and 13.6 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Cooked Frozen Cauliflower provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin K per seven ounces.
• 7 ounces of Cooked Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Cooked Frozen Cauliflower:

• 7 ounces of Cooked Frozen Carrots have 2.1 times more Calcium, 3.4 times more Copper, 1.3 times more Iron, 1.2 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium, 3.3 times more Sodium and 2.7 times more Zinc than Cooked Frozen Cauliflower.
• Both Cooked Frozen Carrots and Cooked Frozen Cauliflower contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Cooked Frozen Cauliflower lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Frozen Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 2.1 times more Carbohydrate, 3.9 times more Sugars and 1.2 times more Fiber than Cooked Frozen Cauliflower.
• While 7 oz of Boiled and Drained Frozen Cauliflower contain 1.8 times more Omega 3 and 2.8 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Frozen Cauliflower provide inadequate amounts of Energy and Omega 6 in seven ounces.