Comparing Nutrients in 7 ounces Cauliflower VS Cooked Frozen Green Peas

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cooked Frozen Green Peas	26%	3%	71%

Macro Nutrients

	Cauliflower	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.86g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	12% 8.73g	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	2.66% 1.92g	0.36% 0.26g	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	% 1.87g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.06g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	17.2% 0.22mg	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	28.3% 113μg	29.3% 117μg	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	106% 96mg	22% 19.6mg	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	1.06% 0.16mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	23% 0.21mg	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	10.4% 0.83mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	24% 0.55mg	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	12.5% 87.3mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	6.42% 218mg	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	3.97% 59.5mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.26% 158g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cauliflower have 4.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 4.9 times more Vitamin C than Cooked Frozen Green Peas.
• While 7 oz of Boiled and Drained Frozen Green Peas contain more Vitamin A, 5.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.5 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Cooked Frozen Green Peas provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Cauliflower have 2.7 times more Potassium than Cooked Frozen Green Peas.
• While 7 oz of Boiled and Drained Frozen Green Peas contain 2.7 times more Copper, 3.6 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 2.4 times more Sodium and 2.5 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Cooked Frozen Green Peas contain similar levels of Calcium and Water per seven ounces.
• Both Raw Cauliflower as well as Boiled and Drained Frozen Green Peas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Frozen Green Peas contain 3.1 times more Energy, 2.9 times more Carbohydrate, 2.3 times more Sugars, 2.3 times more Fiber and 2.7 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Boiled and Drained Frozen Green Peas provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.