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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower with Salt	31%	9%	60%
Boiled Cauliflower with Salt	26%	15%	59%

Macro Nutrients

	Cooked Frozen Cauliflower with Salt	Boiled Cauliflower with Salt	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.82% 6.27g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	5.1% 3.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	12% 4.56g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower with Salt	Boiled Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.84% 0.62mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	26.4% 0.34mg	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	20.3% 81.4μg	22% 87.3μg	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	69% 62mg	98% 88mg	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	0.79% 0.12mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.7% 23.6μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower with Salt	Boiled Cauliflower with Salt	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	3.97% 0.036mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	10% 0.81mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	11.4% 0.26mg	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	6.8% 47.6mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	8.3% 282mg	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	33.6% 504mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5.04% 187g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Cauliflower with Salt VS Boiled Cauliflower with Salt per 7 oz

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

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

• 7 oz of Boiled and Drained Cauliflower with Salt contain 1.3 times more Vitamin B3, 5.2 times more Vitamin B5, 2 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled Frozen Cauliflower, drained with Salt.
• Both Cooked Frozen Cauliflower with Salt and Boiled Cauliflower with Salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin K per seven ounces.
• 7 ounces of Cooked Frozen Cauliflower with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Boiled Frozen Cauliflower, drained with Salt as well as Boiled and Drained Cauliflower with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Cooked Frozen Cauliflower with Salt have 1.3 times more Copper and 1.3 times more Iron than Boiled Cauliflower with Salt.
• While 7 oz of Boiled and Drained Cauliflower with Salt contain 1.3 times more Phosphorus than Boiled Frozen Cauliflower, drained with Salt.
• Both Cooked Frozen Cauliflower with Salt and Boiled Cauliflower with Salt contain similar levels of Magnesium, Manganese, Potassium, Sodium and Water per seven ounces.
• 7 ounces of Boiled Cauliflower with Salt lack sufficient amounts of Copper
• Both Boiled Frozen Cauliflower, drained with Salt as well as Boiled and Drained Cauliflower with Salt lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Cauliflower with Salt contain 2.1 times more Omega 3, 1.3 times more Carbohydrate and 4 times more Sugars than Boiled Frozen Cauliflower, drained with Salt.
• Both Cooked Frozen Cauliflower with Salt and Boiled Cauliflower with Salt offer comparable quantities of Fiber and Protein per seven ounces.
• Both Boiled Frozen Cauliflower, drained with Salt as well as Boiled and Drained Cauliflower with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.