Comparing Nutrients in 300 calories Boiled Cauliflower with SaltVS Cooked Frozen Cauliflower with Salt

Weight per 300 calories

Boiled Cauliflower with Salt

1304g

Cooked Frozen Cauliflower with Salt

1765g

Boiled Cauliflower with Salt has 1.4 times more energy per 100g than Cooked Frozen Cauliflower with Salt. It has very low energy density when compared to other foods. Boiled Frozen Cauliflower, drained with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Cauliflower with Salt or Cooked Frozen Cauliflower with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Cauliflower with Salt

26%

15%

59%

Cooked Frozen Cauliflower with Salt

31%

60%

300 kcal ▼

Macro Nutrients

Boiled Cauliflower with Saltvs Cooked Frozen Cauliflower with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.05%5.87g

Fat

4%3.9g

5.87 gvs3.9 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.85%0.91g

Saturated Fat

1.88%0.6g

0.91 gvs0.6 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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136%2.18g

Omega 3

89.3%1.43g

2.18 gvs1.43 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.84%0.65g

Omega 6

2.5%0.42g

0.65 gvs0.42 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41.2%53.6g

Carbohydrate

43%55.8g

53.6 gvs55.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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33.5%24.3g

Sugars

11%8.1g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

24.3 gvs8.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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79%30g

Fiber

125%47.6g

30 gvs47.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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43%24g

Protein

50.7%28.4g

24 gvs28.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Cauliflower with Saltvs Cooked Frozen Cauliflower with Salt

1.45%13μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

13 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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45.7%0.55mg

Vitamin B1

54.4%0.65mg

Thiamine

0.55 mgvs0.65 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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52%0.68mg

Vitamin B2

72%0.94mg

Riboflavin

0.68 mgvs0.94 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33.4%5.35mg

Vitamin B3

34%5.47mg

Niacin, nicotinic acid, niacinamide

5.35 mgvs5.47 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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133%6.63mg

Vitamin B5

34.6%1.73mg

Pantothenic acid

6.63 mgvs1.73 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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174%2.26mg

Vitamin B6

119%1.55mg

Pyridoxine

2.26 mgvs1.55 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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143%574μg

Vitamin B9

181%724μg

Folates and Folic Acid

574 μgvs724 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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642%578mg

Vitamin C

614%552mg

Ascorbic acid

578 mgvs552 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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6.1%0.91mg

Vitamin E

7.06%1.06mg

Tocopherols and Tocotrienols

0.91 mgvs1.06 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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150%180μg

Vitamin K

175%210μg

Phytomenadione or phylloquinone

180 μgvs210 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Cauliflower with Saltvs Cooked Frozen Cauliflower with Salt

21%209mg

Calcium

30%300mg

209 mgvs300 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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26%0.23mg

Copper

47%0.42mg

0.23 mgvs0.42 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.33%13μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

13 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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52%4.17mg

Iron

90%7.24mg

4.17 mgvs7.24 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28%117mg

Magnesium

38%159mg

117 mgvs159 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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75%1.72mg

Manganese

115%2.65mg

1.72 mgvs2.65 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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59.6%417mg

Phosphorus

60.5%424mg

417 mgvs424 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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54.5%1852mg

Potassium

72%2453mg

1852 mgvs2453 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14.2%7.83μg

Selenium

19.3%10.6μg

7.83 μgvs10.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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210%3157mg

Sodium

299%4482mg

3157 mgvs4482 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20%2.2mg

Zinc

21%2.3mg

2.2 mgvs2.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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32.8%1213g

Water

45%1659g

1213 gvs1659 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Cauliflower with Salt vs Cooked Frozen Cauliflower with Salt:

Boiled and Drained Cauliflower with Salt has 3.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Frozen Cauliflower, drained with Salt.
While Boiled Frozen Cauliflower, drained with Salt contains 1.4 times more Vitamin B2 and 1.3 times more Vitamin B9 than Boiled and Drained Cauliflower with Salt.
Both Boiled and Drained Cauliflower with Salt and Boiled Frozen Cauliflower, drained with Salt have similar amounts of Vitamin B1, Vitamin B3, Vitamin C, Vitamin E and Vitamin K per 300 kcal.
Both Boiled and Drained Cauliflower with Salt as well as Boiled Frozen Cauliflower, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Cauliflower with Salt vs Cooked Frozen Cauliflower with Salt:

Boiled Frozen Cauliflower, drained with Salt contains 1.4 times more Calcium, 1.8 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.3 times more Potassium, 1.4 times more Selenium, 1.4 times more Sodium and 1.4 times more Water than Boiled and Drained Cauliflower with Salt.
Both Boiled and Drained Cauliflower with Salt and Boiled Frozen Cauliflower, drained with Salt have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Cauliflower with Salt has 1.5 times more Fat, 1.5 times more Omega 3, 1.5 times more Omega 6 and 3 times more Sugars than Boiled Frozen Cauliflower, drained with Salt.
While Boiled Frozen Cauliflower, drained with Salt contains 1.6 times more Fiber than Boiled and Drained Cauliflower with Salt.
Both Boiled and Drained Cauliflower with Salt and Boiled Frozen Cauliflower, drained with Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Boiled and Drained Cauliflower with Salt as well as Boiled Frozen Cauliflower, drained with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Cauliflower with SaltVS Boiled Celeriac with SaltCooked Frozen Cauliflower with SaltVS Boiled Celeriac with Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled Cauliflower with SaltVS Cooked Frozen Cauliflower with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Cauliflower with Salt or Cooked Frozen Cauliflower with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: