Comparing Nutrients in 1 kilogram Green CauliflowerVS Carrots

Macros Ratio

Protein Fat Carbs

Green Cauliflower

30%

63%

Carrots

87%

1 kg ▼

Macro Nutrients

Green Cauliflowervs Carrots

10.7%310kcal

Energy

14%410kcal

310 kcalvs410 kcal

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

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3.1%3g

Fat

2.47%2.4g

3 gvs2.4 g

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

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1.47%0.47g

Saturated Fat

1%0.32g

0.47 gvs0.32 g

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

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65%1.04g

Omega 3

1.25%0.02g

1.04 gvs0.02 g

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

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1.7%0.29g

Omega 6

5.9%1g

0.29 gvs1 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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47%61g

Carbohydrate

73.7%96g

61 gvs96 g

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

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41.8%30.3g

Sugars

65.4%47.4g

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

30.3 gvs47.4 g

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

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Fructose

7.6%5.5g

≤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 gvs5.5 g

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

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Glucose

%5.9g

NA gvs5.9 g

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

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Sucrose

%36g

NA gvs36 g

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

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84.2%32g

Fiber

73.7%28g

32 gvs28 g

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

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52.7%29.5g

Protein

16.6%9.3g

29.5 gvs9.3 g

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

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Vitamins

Green Cauliflowervs Carrots

8.9%80μg

Vitamin A

928%8350μg

RAE, retinol activity equivalents

80 μgvs8350 μg

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

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66.7%0.8mg

Vitamin B1

55%0.66mg

Thiamine

0.8 mgvs0.66 mg

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

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78.5%1.02mg

Vitamin B2

44.6%0.58mg

Riboflavin

1.02 mgvs0.58 mg

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

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46%7.34mg

Vitamin B3

61.4%9.83mg

Niacin, nicotinic acid, niacinamide

7.34 mgvs9.83 mg

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

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139%6.96mg

Vitamin B5

54.6%2.73mg

Pantothenic acid

6.96 mgvs2.73 mg

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

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171%2.22mg

Vitamin B6

106%1.38mg

Pyridoxine

2.22 mgvs1.38 mg

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

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Vitamin B7

74%22μg

Biotin

NA μgvs22 μg

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

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143%570μg

Vitamin B9

47.5%190μg

Folates and Folic Acid

570 μgvs190 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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979%881mg

Vitamin C

65.6%59mg

Ascorbic acid

881 mgvs59 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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2.67%0.4mg

Vitamin E

44%6.6mg

Tocopherols and Tocotrienols

0.4 mgvs6.6 mg

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

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168%202μg

Vitamin K

110%132μg

Phytomenadione or phylloquinone

202 μgvs132 μg

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

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Minerals

Green Cauliflowervs Carrots

33%330mg

Calcium

33%330mg

330 mgvs330 mg

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

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45.6%0.41mg

Copper

50%0.45mg

0.41 mgvs0.45 mg

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

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Fluoride

0.8%32μg

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

NA μgvs32 μg

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

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91%7.3mg

Iron

37.5%3mg

7.3 mgvs3 mg

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

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47.6%200mg

Magnesium

28.6%120mg

200 mgvs120 mg

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

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107%2.47mg

Manganese

62%1.43mg

2.47 mgvs1.43 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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88.6%620mg

Phosphorus

50%350mg

620 mgvs350 mg

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

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88.2%3000mg

Potassium

94%3200mg

3000 mgvs3200 mg

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

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11%6μg

Selenium

1.8%1μg

6 μgvs1 μg

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

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15.3%230mg

Sodium

46%690mg

230 mgvs690 mg

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

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58%6.4mg

Zinc

22%2.4mg

6.4 mgvs2.4 mg

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

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24.3%898g

Water

24%883g

898 gvs883 g

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

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Lets compare vitamin content per 1 kilogram of Green Cauliflower vs Carrots:

Raw Green Cauliflower has 1.2 times more Vitamin B1, 1.8 times more Vitamin B2, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, 3 times more Vitamin B9, 14.9 times more Vitamin C and 1.5 times more Vitamin K than Raw Carrots.
While Raw Carrots contain 104.4 times more Vitamin A, 1.3 times more Vitamin B3 and 16.5 times more Vitamin E than Raw Green Cauliflower.
Both Raw Green Cauliflower as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Green Cauliflower vs Carrots:

Raw Green Cauliflower has 2.4 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 6 times more Selenium and 2.7 times more Zinc than Raw Carrots.
While Raw Carrots contain 3 times more Sodium than Raw Green Cauliflower.
Both Raw Green Cauliflower and Raw Carrots have similar amounts of Calcium, Copper, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Green Cauliflower has 52 times more Omega 3 and 3.2 times more Protein than Raw Carrots.
While Raw Carrots contain 1.3 times more Energy, 1.6 times more Carbohydrate and 1.6 times more Sugars than Raw Green Cauliflower.
Both Raw Green Cauliflower and Raw Carrots have similar amounts of Fiber per 1 kg.
Both Raw Green Cauliflower as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Green CauliflowerVS Cooked Green CauliflowerCarrotsVS Cooked Green CauliflowerGreen CauliflowerVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 1 kilogram Green CauliflowerVS Carrots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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