Comparing Nutrients in 100 calories Cooked Frozen Cauliflower with Salt VS Boiled Celery with Salt

Weight per 100 calories

• Cooked Frozen Cauliflower with Salt: 588g
• Boiled Celery with Salt: 556g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cooked Frozen Cauliflower with Salt or Boiled Celery with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower with Salt	31%	9%	60%
Boiled Celery with Salt	16%	7%	77%

Macro Nutrients

	Cooked Frozen Cauliflower with Salt	Boiled Celery with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	2.45% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	17% 22.2g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	18% 13g	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	5.06% 3.67g	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	% 3.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.78g	g per day for Men 19-50 years
Fiber	41.8% 16g	23.4% 8.9g	38g per day for Men 19-50 years
Protein	17% 9.47g	8.23% 4.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower with Salt	Boiled Celery with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	16% 144μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	36.8% 0.48mg	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	60.3% 241μg	30.6% 122μg	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	205% 184mg	37.7% 34mg	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	2.35% 0.35mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	175% 210μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower with Salt	Boiled Celery with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	23.3% 233mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	22.2% 0.2mg	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	30% 2.4mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	25.6% 0.59mg	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	20% 141mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	46.4% 1578mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	100% 1494mg	121% 1817mg	1500mg per day for Men 19-50 years
Zinc	6.95% 0.76mg	7.07% 0.78mg	11mg per day for Men 19-50 years
Water	15% 553g	14% 523g	3700g per day for Men 19-50 years

Cooked Frozen Cauliflower With Salt VS Boiled Celery With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Frozen Cauliflower with Salt or Boiled Celery with Salt?

Lets compare vitamin content per 100 calories of Cooked Frozen Cauliflower with Salt vs Boiled Celery with Salt:

• 100 calories of Cooked Frozen Cauliflower with Salt have 2 times more Vitamin B9 and 5.4 times more Vitamin C than Boiled Celery with Salt.
• While 100 kcal of Boiled and Drained Celery with Salt contain more Vitamin A, 1.9 times more Vitamin B5, 5.5 times more Vitamin E and 3 times more Vitamin K than Boiled Frozen Cauliflower, drained with Salt.
• Both Cooked Frozen Cauliflower with Salt and Boiled Celery with Salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 100 calories.
• 100 calories of Cooked Frozen Cauliflower with Salt have insufficient amounts of Vitamin A
• Both Boiled Frozen Cauliflower, drained with Salt as well as Boiled and Drained Celery with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Frozen Cauliflower with Salt vs Boiled Celery with Salt:

• 100 calories of Cooked Frozen Cauliflower with Salt have 1.5 times more Manganese than Boiled Celery with Salt.
• While 100 kcal of Boiled and Drained Celery with Salt contain 2.3 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium, 1.9 times more Potassium and 1.6 times more Selenium than Boiled Frozen Cauliflower, drained with Salt.
• Both Cooked Frozen Cauliflower with Salt and Boiled Celery with Salt contain similar levels of Iron, Phosphorus, Sodium, Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Frozen Cauliflower with Salt have 1.8 times more Fiber and 2.1 times more Protein than Boiled Celery with Salt.
• While 100 kcal of Boiled and Drained Celery with Salt contain 3 times more Omega 6 and 4.9 times more Sugars than Boiled Frozen Cauliflower, drained with Salt.
• Both Cooked Frozen Cauliflower with Salt and Boiled Celery with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cooked Frozen Cauliflower with Salt provide inadequate amounts of Omega 6