Comparing Nutrients in 100 grams Cauliflower VS Frozen Cauliflower

Macros Ratio

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

Macro Nutrients

	Cauliflower	Frozen Cauliflower	Recommended Dietary Allowance
Energy	0.86% 25kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	6.13% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	0.17% 0.029g	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	3.6% 4.68g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	3.06% 2.22g	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	6.05% 2.3g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	9.46% 0.12mg	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	16% 64μg	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	54.2% 48.8mg	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	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	12.3% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	3.44% 0.031mg	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	6.75% 0.54mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	8.57% 0.2mg	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	5% 35mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	5.68% 193mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.5% 93g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 100 grams for Cauliflower vs Frozen Cauliflower:

• Raw Cauliflower has 1.3 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Sodium and 1.6 times more Zinc than Frozen Cauliflower, Unprepared.
• While Frozen Cauliflower, Unprepared contains 1.3 times more Iron, 1.3 times more Manganese and 1.3 times more Selenium than Raw Cauliflower.
• Both Raw Cauliflower and Frozen Cauliflower, Unprepared have similar amounts of Calcium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Cauliflower, Unprepared contains 6.5 times more Omega 3 than Raw Cauliflower.
• Both Raw Cauliflower and Frozen Cauliflower, Unprepared have similar amounts of Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Raw Cauliflower as well as Frozen Cauliflower, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.