Comparing Nutrients in 100 grams Cauliflower VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Cauliflower	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	0.86% 25kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	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	3.82% 4.97g	2.9% 3.75g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	1.34% 0.97g	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	% 0.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	2.88% 1.6g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	14.3% 57μg	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	53.6% 48.2mg	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	0.53% 0.08mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	9.9% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	2.67% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	5.25% 0.42mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	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	6.3% 44mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	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	2% 30mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.54% 94g	3700g per day for Men 19-50 years

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

• Raw Cauliflower has 1.4 times more Vitamin B1, 1.6 times more Vitamin B3, 6.8 times more Vitamin B5, 2.1 times more Vitamin B6, 1.4 times more Vitamin B9, 1.5 times more Vitamin C and 1.3 times more Vitamin K than Boiled and Drained Frozen Cauliflower.
• Both Raw Cauliflower and Boiled and Drained Frozen Cauliflower have similar amounts of Vitamin B2 per 100 g.
• Both Raw Cauliflower as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

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

• Raw Cauliflower has 1.3 times more Calcium, 1.6 times more Copper, 1.7 times more Magnesium, 1.8 times more Phosphorus, 2.2 times more Potassium, 1.7 times more Sodium and 2.1 times more Zinc than Boiled and Drained Frozen Cauliflower.
• Both Raw Cauliflower and Boiled and Drained Frozen Cauliflower have similar amounts of Iron, Manganese, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Cauliflower has 1.3 times more Carbohydrate and 1.8 times more Sugars than Boiled and Drained Frozen Cauliflower.
• While Boiled and Drained Frozen Cauliflower contains 5.4 times more Omega 3 and 1.4 times more Fiber than Raw Cauliflower.
• Both Raw Cauliflower and Boiled and Drained Frozen Cauliflower have similar amounts of Protein per 100 g.
• Both Raw Cauliflower as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.