Comparing Nutrients in 7 ounces Sweetened Frozen Strawberries VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Strawberries	2%	1%	97%
Cauliflower	26%	8%	66%

Macro Nutrients

	Sweetened Frozen Strawberries	Cauliflower	Recommended Dietary Allowance
Energy	6.57% 191kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.4g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.88% 1.05g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Strawberries	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	2.65% 0.032mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.97% 0.8mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	28% 0.37mg	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	7.44% 29.8μg	28.3% 113μg	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	91% 82mg	106% 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	3.04% 0.46mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Strawberries	Cauliflower	Recommended Dietary Allowance
Calcium	2.2% 22mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	8.6% 0.077mg	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	14.6% 1.17mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	13.4% 0.31mg	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	3.7% 25.8mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	3.92% 145g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Frozen Strawberries VS Cauliflower per 7 oz

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

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

• 7 oz of Raw Cauliflower contain 3.1 times more Vitamin B1, 1.3 times more Vitamin B3, 6.2 times more Vitamin B5, 6.1 times more Vitamin B6, 3.8 times more Vitamin B9 and 9.1 times more Vitamin K than Sliced Sweetened Frozen Strawberries.
• Both Sweetened Frozen Strawberries and Cauliflower provide similar amounts of Vitamin B2 and Vitamin C per seven ounces.
• 7 ounces of Sweetened Frozen Strawberries have insufficient amounts of Vitamin B1 and Vitamin K
• Both Sliced Sweetened Frozen Strawberries as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Sweetened Frozen Strawberries vs Cauliflower:

• 7 ounces of Sweetened Frozen Strawberries have 1.4 times more Iron and 1.6 times more Manganese than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2 times more Calcium, 2 times more Copper, 2.1 times more Magnesium, 3.4 times more Phosphorus, 3.1 times more Potassium, 10 times more Sodium, 4.5 times more Zinc and 1.3 times more Water than Sliced Sweetened Frozen Strawberries.
• 7 ounces of Sweetened Frozen Strawberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Sliced Sweetened Frozen Strawberries as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Frozen Strawberries have 3.8 times more Energy, 5.2 times more Carbohydrate and 12.6 times more Sugars than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.6 times more Protein than Sliced Sweetened Frozen Strawberries.
• Both Sweetened Frozen Strawberries and Cauliflower offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Sweetened Frozen Strawberries provide inadequate amounts of Protein
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Sliced Sweetened Frozen Strawberries as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.