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Comparing Nutrients in 100 calories CauliflowerVS Frozen Cauliflower

Weight per 100 calories

Cauliflower
400g
Frozen Cauliflower
417g

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

Which food has more nutrients per 100 calories - Cauliflower or Frozen Cauliflower?

Macros Ratio

Protein Fat Carbs

Cauliflower
26%
8%
66%
Frozen Cauliflower
28%
8%
64%
100 kcal ▼

Macro Nutrients

Cauliflowervs Frozen Cauliflower
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.15%1.12g
Fat
1.16%1.13g
1.12 gvs1.13 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.63%0.52g
Saturated Fat
0.53%0.17g
0.52 gvs0.17 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.75%0.06g
Omega 3
25.5%0.41g
0.06 gvs0.41 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.38%0.064g
Omega 6
0.71%0.12g
0.064 gvs0.12 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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15.3%20g
Carbohydrate
15%19.5g
20 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
10.5%7.64g
Sugars
12.8%9.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.64 gvs9.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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5.35%3.88g
Fructose
NA
≤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]
3.88 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%3.76g
Glucose
NA
3.76 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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21%8g
Fiber
25.2%9.6g
8 gvs9.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13.7%7.68g
Protein
15%8.38g
7.68 gvs8.38 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cauliflowervs Frozen Cauliflower
0%0μg
Vitamin A
0.46%4.17μg
RAE, retinol activity equivalents
0 μgvs4.17 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.7%0.2mg
Vitamin B1
17.7%0.21mg
Thiamine
0.2 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.5%0.24mg
Vitamin B2
22.4%0.29mg
Riboflavin
0.24 mgvs0.29 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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12.7%2.03mg
Vitamin B3
11%1.8mg
Niacin, nicotinic acid, niacinamide
2.03 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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53.4%2.67mg
Vitamin B5
11.3%0.57mg
Pantothenic acid
2.67 mgvs0.57 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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56.6%0.74mg
Vitamin B6
39.4%0.51mg
Pyridoxine
0.74 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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57%228μg
Vitamin B9
66.7%267μg
Folates and Folic Acid
228 μgvs267 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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214%193mg
Vitamin C
226%203mg
Ascorbic acid
193 mgvs203 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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2.13%0.32mg
Vitamin E
1.94%0.29mg
Tocopherols and Tocotrienols
0.32 mgvs0.29 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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51.7%62μg
Vitamin K
51.4%61.7μg
Phytomenadione or phylloquinone
62 μgvs61.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cauliflowervs Frozen Cauliflower
8.8%88mg
Calcium
9.17%92mg
88 mgvs92 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.3%0.16mg
Copper
14.4%0.13mg
0.16 mgvs0.13 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
0.1%4μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
4 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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21%1.68mg
Iron
28%2.25mg
1.68 mgvs2.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.3%60mg
Magnesium
12%50mg
60 mgvs50 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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27%0.62mg
Manganese
35.7%0.82mg
0.62 mgvs0.82 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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25%176mg
Phosphorus
21%146mg
176 mgvs146 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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35%1196mg
Potassium
23.7%804mg
1196 mgvs804 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.36%2.4μg
Selenium
6.06%3.33μg
2.4 μgvs3.33 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
8%120mg
Sodium
6.67%100mg
120 mgvs100 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.8%1.08mg
Zinc
6.44%0.71mg
1.08 mgvs0.71 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.95%368g
Water
10.4%385g
368 gvs385 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cauliflower vs Frozen Cauliflower:
Comparing minerals per 100 calories for Cauliflower vs Frozen Cauliflower:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

CauliflowerVS Boiled CauliflowerFrozen CauliflowerVS Boiled CauliflowerCauliflowerVS Cooked Frozen CauliflowerFrozen CauliflowerVS Cooked Frozen Cauliflower
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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