Comparing Nutrients in 100 grams Cooked Frozen Carrots VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cooked Frozen Carrots	Cauliflower	Recommended Dietary Allowance
Energy	1.28% 37kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.094% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.95% 7.73g	3.82% 4.97g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	2.63% 1.9g	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	0.39% 0.28g	1.34% 0.97g	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	% 0.36g	% 0.94g	g per day for Men 19-50 years
Sucrose	% 3.44g	% 0g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	3.43% 1.92g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Cauliflower	Recommended Dietary Allowance
Vitamin A	94% 846μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	14% 0.18mg	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	2.75% 11μg	14.3% 57μg	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	2.56% 2.3mg	53.6% 48.2mg	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	6.73% 1mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Cauliflower	Recommended Dietary Allowance
Calcium	3.5% 35mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	4.33% 0.039mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	6.63% 0.53mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	7.26% 0.17mg	6.74% 0.16mg	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	4.43% 31mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	5.65% 192mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Frozen Carrots vs Cauliflower:

• Boiled and Drained Frozen Carrots have more Vitamin A and 12.6 times more Vitamin E than Raw Cauliflower.
• While Raw Cauliflower contains 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 3.8 times more Vitamin B5, 2.2 times more Vitamin B6, 5.2 times more Vitamin B9 and 21 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots and Raw Cauliflower have similar amounts of Vitamin B3 and Vitamin K per 100 g.
• Both Boiled and Drained Frozen Carrots as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Frozen Carrots vs Cauliflower:

• Boiled and Drained Frozen Carrots have 1.6 times more Calcium, 2.1 times more Copper, 1.3 times more Iron, 2 times more Sodium and 1.3 times more Zinc than Raw Cauliflower.
• While Raw Cauliflower contains 1.4 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots and Raw Cauliflower have similar amounts of Manganese, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Frozen Carrots have 1.5 times more Energy, 2.9 times more Omega 3, 18.1 times more Omega 6, 1.6 times more Carbohydrate, 2.1 times more Sugars and 1.7 times more Fiber than Raw Cauliflower.
• While Raw Cauliflower contains 3.5 times more Fructose and 3.3 times more Protein than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots as well as Raw Cauliflower have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.