Comparing Nutrients in 7 ounces Frozen Cauliflower VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Frozen Cauliflower	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	7.14% 9.3g	5.72% 7.44g	130g per day for Men 19-50 years
Sugars	6.08% 4.4g	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	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	12% 4.56g	14% 5.36g	38g per day for Men 19-50 years
Protein	7.12% 4g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.32% 0.85mg	3.84% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	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	31.8% 127μg	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	108% 97mg	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	0.93% 0.14mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	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	13.4% 1.07mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	9.92% 69.5mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.96% 184g	5.04% 187g	3700g per day for Men 19-50 years

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

• Frozen Cauliflower, Unprepared has 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9, 1.6 times more Vitamin C and 1.2 times more Vitamin K than Boiled and Drained Frozen Cauliflower.
• Both Frozen Cauliflower, Unprepared as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

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

• Frozen Cauliflower, Unprepared has 1.3 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 1.3 times more Selenium, 1.3 times more Sodium and 1.3 times more Zinc than Boiled and Drained Frozen Cauliflower.
• Both Frozen Cauliflower, Unprepared and Boiled and Drained Frozen Cauliflower have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Cauliflower, Unprepared has 1.2 times more Omega 3, 1.2 times more Carbohydrate, 2.1 times more Sugars and 1.2 times more Protein than Boiled and Drained Frozen Cauliflower.
• Both Frozen Cauliflower, Unprepared and Boiled and Drained Frozen Cauliflower have similar amounts of Fiber per 7 oz.
• Both Frozen Cauliflower, Unprepared as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.