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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower with Salt	31%	9%	60%
Boiled Celery with Salt	16%	7%	77%

Macro Nutrients

	Cooked Frozen Cauliflower with Salt	Boiled Celery with Salt	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	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	4.82% 6.27g	6.1% 7.94g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	6.5% 4.7g	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	1.8% 1.3g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	14% 5.36g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	2.94% 1.65g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower with Salt	Boiled Celery with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.84% 0.62mg	3.96% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	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	20.3% 81.4μg	11% 43.7μg	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	13.5% 12mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.7% 23.6μg	62.5% 75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower with Salt	Boiled Celery with Salt	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	7.94% 0.071mg	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	10% 0.81mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	9.15% 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	6.8% 47.6mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	33.6% 504mg	43.3% 649mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	5.04% 187g	5.05% 187g	3700g per day for Men 19-50 years

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

• Boiled Frozen Cauliflower, drained with Salt has 1.9 times more Vitamin B9 and 5.1 times more Vitamin C than Boiled and Drained Celery with Salt.
• While Boiled and Drained Celery with Salt contains more Vitamin A, 2 times more Vitamin B5, 5.8 times more Vitamin E and 3.2 times more Vitamin K than Boiled Frozen Cauliflower, drained with Salt.
• Both Boiled Frozen Cauliflower, drained with Salt and Boiled and Drained Celery with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 7 oz.
• Both Boiled Frozen Cauliflower, drained with Salt as well as Boiled and Drained Celery with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled Frozen Cauliflower, drained with Salt has 1.4 times more Manganese than Boiled and Drained Celery with Salt.
• While Boiled and Drained Celery with Salt contains 2.5 times more Calcium, 1.5 times more Copper, 1.3 times more Magnesium, 2 times more Potassium, 1.7 times more Selenium and 1.3 times more Sodium than Boiled Frozen Cauliflower, drained with Salt.
• Both Boiled Frozen Cauliflower, drained with Salt and Boiled and Drained Celery with Salt have similar amounts of Iron, Phosphorus, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Frozen Cauliflower, drained with Salt has 1.7 times more Fiber and 1.9 times more Protein than Boiled and Drained Celery with Salt.
• While Boiled and Drained Celery with Salt contains 1.3 times more Carbohydrate and 5.2 times more Sugars than Boiled Frozen Cauliflower, drained with Salt.
• Both Boiled Frozen Cauliflower, drained with Salt as well as Boiled and Drained Celery with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.