Comparing Nutrients in 100 grams Cooked Frozen Cauliflower VS Boiled Celery

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower	27%	8%	65%
Boiled Celery	16%	7%	77%

Macro Nutrients

	Cooked Frozen Cauliflower	Boiled Celery	Recommended Dietary Allowance
Energy	0.66% 19kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.9% 3.75g	3.08% 4g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	3.27% 2.37g	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	0.91% 0.66g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	2.88% 1.6g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower	Boiled Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.94% 0.31mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.96% 0.098mg	6.34% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	6.6% 0.086mg	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	10.3% 41μg	8.25% 33μg	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	34.8% 31.3mg	6.78% 6.1mg	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	0.4% 0.06mg	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.9% 12μg	31.5% 37.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower	Boiled Celery	Recommended Dietary Allowance
Calcium	1.7% 17mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	2.67% 0.024mg	4% 0.036mg	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	5.13% 0.41mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	6.52% 0.15mg	4.6% 0.11mg	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	3.43% 24mg	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	6.07% 91mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.54% 94g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Cooked Frozen Cauliflower have 1.6 times more Vitamin B1, 1.2 times more Vitamin B9 and 5.1 times more Vitamin C than Boiled Celery.
• While 100 g of Boiled and Drained Celery contain more Vitamin A, 1.3 times more Vitamin B2, 3.2 times more Vitamin B5, 5.8 times more Vitamin E and 3.2 times more Vitamin K than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Boiled Celery provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Cooked Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E
• 100 grams of Boiled Celery have insufficient amounts of Vitamin B1
• Both Boiled and Drained Frozen Cauliflower as well as Boiled and Drained Celery have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Cooked Frozen Cauliflower have 1.4 times more Manganese than Boiled Celery.
• While 100 g of Boiled and Drained Celery contain 2.5 times more Calcium, 1.5 times more Copper, 1.3 times more Magnesium, 2 times more Potassium and 5.1 times more Sodium than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Boiled Celery contain similar levels of Iron, Phosphorus and Water per 100 grams.
• 100 grams of Cooked Frozen Cauliflower lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Cauliflower as well as Boiled and Drained Celery lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Cauliflower have more Omega 3, 1.7 times more Fiber and 1.9 times more Protein than Boiled Celery.
• While 100 g of Boiled and Drained Celery contain 2.3 times more Sugars than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Boiled Celery offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Boiled Celery provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Frozen Cauliflower as well as Boiled and Drained Celery provide inadequate amounts of Energy and Omega 6 in 100 grams.