Comparing Nutrients in 100 calories Frozen Carrots VS Boiled Cauliflower

Weight per 100 calories

• Frozen Carrots: 278g
• Boiled Cauliflower: 435g

Frozen Carrots have 1.6 times more energy per 100g than Boiled Cauliflower. It has low energy density when compared to other foods. Boiled and Drained Cauliflower having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Carrots or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Frozen Carrots	Boiled Cauliflower	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	2% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	2.95% 0.047g	45.4% 0.73g	1.6g per day for Men 19-50 years
Omega 6	4.04% 0.69g	1.28% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	13.7% 18g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	12.5% 9.04g	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	1.2% 0.86g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	NA	g per day for Men 19-50 years
Fiber	24% 9.17g	26.3% 10g	38g per day for Men 19-50 years
Protein	3.87% 2.17g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	219% 1972μg	0.48% 4.35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.9% 0.1mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.06% 1.3mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	58% 0.75mg	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	6.94% 27.8μg	48% 191μg	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	7.7% 6.94mg	214% 193mg	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	10.6% 1.6mg	2.03% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.7% 49μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	10% 100mg	6.96% 69.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	8.7% 0.078mg	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	15.3% 1.22mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	25% 0.57mg	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	13% 92mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	19% 653mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	3.54% 1.94μg	4.74% 2.6μg	55μg per day for Men 19-50 years
Sodium	12.6% 189mg	4.35% 65.2mg	1500mg per day for Men 19-50 years
Zinc	8.33% 0.92mg	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	6.76% 250g	11% 404g	3700g per day for Men 19-50 years

Frozen Carrots VS Boiled Cauliflower Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Carrots or Boiled Cauliflower?

Lets compare vitamin content per 100 calories of Frozen Carrots vs Boiled Cauliflower:

• 100 calories of Frozen Carrots have 453.6 times more Vitamin A and 5.2 times more Vitamin E than Boiled Cauliflower.
• While 100 kcal of Boiled and Drained Cauliflower contain 1.5 times more Vitamin B1, 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, 4.3 times more Vitamin B5, 2.9 times more Vitamin B6, 6.9 times more Vitamin B9 and 27.7 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Cauliflower provide similar amounts of Vitamin K per 100 calories.
• 100 calories of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Carrots vs Boiled Cauliflower:

• 100 calories of Frozen Carrots have 1.4 times more Calcium, 2.6 times more Copper, 2.9 times more Sodium and 1.2 times more Zinc than Boiled Cauliflower.
• While 100 kcal of Boiled and Drained Cauliflower contain 1.5 times more Phosphorus, 1.3 times more Selenium and 1.6 times more Water than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Cauliflower contain similar levels of Iron, Magnesium, Manganese and Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Carrots have 3.2 times more Omega 6, 1.2 times more Carbohydrate and 1.5 times more Sugars than Boiled Cauliflower.
• While 100 kcal of Boiled and Drained Cauliflower contain 1.5 times more Fat, 15.4 times more Omega 3 and 3.7 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Cauliflower offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Boiled Cauliflower provide inadequate amounts of Omega 6