Comparing Nutrients in 100 grams Boiled Cauliflower VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Boiled Cauliflower	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	0.79% 23kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.16% 4.1g	2.9% 3.75g	130g per day for Men 19-50 years
Sugars	2.87% 2.08g	1.45% 1.05g	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	6.05% 2.3g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	2.88% 1.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.56% 0.41mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	6.77% 0.088mg	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	11% 44μg	10.3% 41μg	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	49.2% 44.3mg	34.8% 31.3mg	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	0.47% 0.07mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 14μg	9.9% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	2.67% 0.024mg	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	4% 0.32mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	6.52% 0.15mg	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	4.57% 32mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	4.1% 139mg	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	1% 15mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Cooked Frozen Cauliflower per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Cauliflower versus 100 g of Cooked Frozen Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Boiled Cauliflower have 1.3 times more Vitamin B3, 5.2 times more Vitamin B5, 2 times more Vitamin B6 and 1.4 times more Vitamin C than Cooked Frozen Cauliflower.
• Both Boiled Cauliflower and Cooked Frozen Cauliflower provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin K per 100 grams.
• 100 grams of Cooked Frozen Cauliflower have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Boiled and Drained Cauliflower as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

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

• 100 grams of Boiled Cauliflower have 1.3 times more Phosphorus than Cooked Frozen Cauliflower.
• While 100 g of Boiled and Drained Frozen Cauliflower contain 1.3 times more Copper and 1.3 times more Iron than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Cooked Frozen Cauliflower contain similar levels of Magnesium, Manganese, Potassium and Water per 100 grams.
• 100 grams of Boiled Cauliflower lack sufficient amounts of Copper
• Both Boiled and Drained Cauliflower as well as Boiled and Drained Frozen Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Cauliflower have 2.1 times more Omega 3 and 2 times more Sugars than Cooked Frozen Cauliflower.
• Both Boiled Cauliflower and Cooked Frozen Cauliflower offer comparable quantities of Carbohydrate, Fiber and Protein per 100 grams.
• Both Boiled and Drained Cauliflower as well as Boiled and Drained Frozen Cauliflower provide inadequate amounts of Energy and Omega 6 in 100 grams.