Comparing Nutrients in 7 ounces Boiled Cauliflower with Salt VS Cooked Frozen Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower with Salt	26%	15%	59%
Cooked Frozen Carrots with Salt	6%	16%	78%

Macro Nutrients

	Boiled Cauliflower with Salt	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.27% 8.16g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	11% 8.1g	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	NA	0.77% 0.56g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 6.83g	g per day for Men 19-50 years
Fiber	12% 4.56g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower with Salt	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	13% 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	22% 87.3μg	5.46% 22μg	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	98% 88mg	5.07% 4.56mg	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	0.93% 0.14mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower with Salt	Cooked Frozen Carrots with Salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	7.94% 0.64mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	14.4% 0.33mg	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	9.07% 63.5mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	11.2% 381mg	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	32% 480mg	39% 585mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5% 185g	4.84% 179g	3700g per day for Men 19-50 years

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

• Boiled and Drained Cauliflower with Salt has 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 2.9 times more Vitamin B5, 2.1 times more Vitamin B6, 4 times more Vitamin B9 and 19.3 times more Vitamin C than Boiled Frozen Carrots, drained with Salt.
• While Boiled Frozen Carrots, drained with Salt contain 846 times more Vitamin A and 14.4 times more Vitamin E than Boiled and Drained Cauliflower with Salt.
• Both Boiled and Drained Cauliflower with Salt and Boiled Frozen Carrots, drained with Salt have similar amounts of Vitamin B3 and Vitamin K per 7 oz.
• Both Boiled and Drained Cauliflower with Salt as well as Boiled Frozen Carrots, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled Frozen Carrots, drained with Salt contain 2.2 times more Calcium, 4.6 times more Copper, 1.7 times more Iron, 1.3 times more Manganese, 1.4 times more Potassium and 2.1 times more Zinc than Boiled and Drained Cauliflower with Salt.
• Both Boiled and Drained Cauliflower with Salt and Boiled Frozen Carrots, drained with Salt have similar amounts of Magnesium, Phosphorus, Selenium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Cauliflower with Salt has more Omega 3 and 3.2 times more Protein than Boiled Frozen Carrots, drained with Salt.
• While Boiled Frozen Carrots, drained with Salt contain 1.6 times more Energy, 6.4 times more Omega 6, 1.9 times more Carbohydrate, 2.2 times more Sugars and 1.4 times more Fiber than Boiled and Drained Cauliflower with Salt.
• Both Boiled and Drained Cauliflower with Salt as well as Boiled Frozen Carrots, drained with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.