Comparing Nutrients in 100 grams Frozen Cauliflower VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Cauliflower	26%	8%	66%

Macro Nutrients

	Frozen Cauliflower	Cauliflower	Recommended Dietary Allowance
Energy	0.83% 24kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	6.13% 0.098g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	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	3.6% 4.68g	3.82% 4.97g	130g per day for Men 19-50 years
Sugars	3.06% 2.22g	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	NA	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	NA	% 0.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	5.26% 2g	38g per day for Men 19-50 years
Protein	3.6% 2g	3.43% 1.92g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	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	4.25% 0.051mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.72% 0.14mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	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	16% 64μg	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	54.2% 48.8mg	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	0.47% 0.07mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 15μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Cauliflower	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	3.44% 0.031mg	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	6.75% 0.54mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	8.57% 0.2mg	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	5% 35mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cauliflower VS Cauliflower per 100 g

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

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

• 100 g of Raw Cauliflower contain 4.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Cauliflower provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C and Vitamin K per 100 grams.
• Both Frozen Cauliflower, Unprepared as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Frozen Cauliflower vs Cauliflower:

• 100 grams of Frozen Cauliflower have 1.3 times more Iron and 1.3 times more Manganese than Cauliflower.
• While 100 g of Raw Cauliflower contain 1.3 times more Copper, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Cauliflower contain similar levels of Calcium, Magnesium and Water per 100 grams.
• 100 grams of Frozen Cauliflower lack sufficient amounts of Zinc
• Both Frozen Cauliflower, Unprepared as well as Raw Cauliflower lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Cauliflower have 6.5 times more Omega 3 than Cauliflower.
• Both Frozen Cauliflower and Cauliflower offer comparable quantities of Carbohydrate, Sugars, Fiber and Protein per 100 grams.
• 100 grams of Cauliflower provide inadequate amounts of Omega 3
• Both Frozen Cauliflower, Unprepared as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in 100 grams.