Comparing Nutrients in 7 ounces Cooked Green Cauliflower VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower	30%	7%	63%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Cooked Green Cauliflower	Frozen Carrots	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	12% 15.7g	130g per day for Men 19-50 years
Sugars	8.54% 6.2g	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 8.04g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.45% 1.35mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	14.5% 0.19mg	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	4.96% 20μg	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	160% 144mg	5.5% 4.96mg	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	0.53% 0.079mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.4% 41.3μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower	Frozen Carrots	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	16.3% 0.15mg	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	18% 1.43mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	14.8% 0.34mg	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	16% 113mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.83% 179g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cooked Green Cauliflower have 1.6 times more Vitamin B1, 2.7 times more Vitamin B2, 1.5 times more Vitamin B3, 3.6 times more Vitamin B5, 2.2 times more Vitamin B6, 4.1 times more Vitamin B9 and 29 times more Vitamin C than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 101.4 times more Vitamin A and 14.3 times more Vitamin E than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Frozen Carrots provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Cooked Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Green Cauliflower as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Green Cauliflower have 1.6 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus and 1.9 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.9 times more Copper and 3 times more Sodium than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Frozen Carrots contain similar levels of Calcium, Potassium and Water per seven ounces.
• Both Cooked Green Cauliflower as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Green Cauliflower have 6.3 times more Omega 3 and 3.9 times more Protein than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.3 times more Carbohydrate and 1.5 times more Sugars than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Frozen Carrots offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Cooked Green Cauliflower as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.