Comparing Nutrients in 1 kilogram CauliflowerVS Cooked Frozen Cauliflower

Macros Ratio

Protein Fat Carbs

Cauliflower

26%

66%

Cooked Frozen Cauliflower

27%

65%

1 kg ▼

Macro Nutrients

Cauliflowervs Cooked Frozen Cauliflower

8.62%250kcal

Energy

6.55%190kcal

250 kcalvs190 kcal

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

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2.9%2.8g

Fat

2.27%2.2g

2.8 gvs2.2 g

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

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4.06%1.3g

Saturated Fat

1.06%0.34g

1.3 gvs0.34 g

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

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9.38%0.15g

Omega 3

50.6%0.81g

0.15 gvs0.81 g

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

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0.94%0.16g

Omega 6

1.4%0.24g

0.16 gvs0.24 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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38.2%49.7g

Carbohydrate

29%37.5g

49.7 gvs37.5 g

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

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26.3%19g

Sugars

14.5%10.5g

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

19 gvs10.5 g

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

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13.4%9.7g

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]

9.7 gvsNA g

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

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%9.4g

Glucose

9.4 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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52.6%20g

Fiber

71%27g

20 gvs27 g

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

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34.3%19g

Protein

28.8%16g

19 gvs16 g

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

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Vitamins

Cauliflowervs Cooked Frozen Cauliflower

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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41.7%0.5mg

Vitamin B1

31%0.37mg

Thiamine

0.5 mgvs0.37 mg

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

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46%0.6mg

Vitamin B2

40.8%0.53mg

Riboflavin

0.6 mgvs0.53 mg

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

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31.7%5.07mg

Vitamin B3

19.4%3.1mg

Niacin, nicotinic acid, niacinamide

5.07 mgvs3.1 mg

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

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133%6.67mg

Vitamin B5

19.6%0.98mg

Pantothenic acid

6.67 mgvs0.98 mg

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

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142%1.84mg

Vitamin B6

67.7%0.88mg

Pyridoxine

1.84 mgvs0.88 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%570μg

Vitamin B9

103%410μg

Folates and Folic Acid

570 μgvs410 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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536%482mg

Vitamin C

348%313mg

Ascorbic acid

482 mgvs313 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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5.33%0.8mg

Vitamin E

4%0.6mg

Tocopherols and Tocotrienols

0.8 mgvs0.6 mg

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

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129%155μg

Vitamin K

99%119μg

Phytomenadione or phylloquinone

155 μgvs119 μg

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

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Minerals

Cauliflowervs Cooked Frozen Cauliflower

22%220mg

Calcium

17%170mg

220 mgvs170 mg

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

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43.3%0.39mg

Copper

26.7%0.24mg

0.39 mgvs0.24 mg

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

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0.25%10μg

Fluoride

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

10 μgvsNA μg

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

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52.5%4.2mg

Iron

51.3%4.1mg

4.2 mgvs4.1 mg

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

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35.7%150mg

Magnesium

21.4%90mg

150 mgvs90 mg

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

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67.4%1.55mg

Manganese

65.2%1.5mg

1.55 mgvs1.5 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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63%440mg

Phosphorus

34.3%240mg

440 mgvs240 mg

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

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88%2990mg

Potassium

41%1390mg

2990 mgvs1390 mg

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

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11%6μg

Selenium

11%6μg

6 μgvs6 μg

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

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20%300mg

Sodium

12%180mg

300 mgvs180 mg

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

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24.5%2.7mg

Zinc

12%1.3mg

2.7 mgvs1.3 mg

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

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25%921g

Water

25.4%940g

921 gvs940 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 Cauliflower vs Cooked Frozen Cauliflower:

Raw Cauliflower has 1.4 times more Vitamin B1, 1.6 times more Vitamin B3, 6.8 times more Vitamin B5, 2.1 times more Vitamin B6, 1.4 times more Vitamin B9, 1.5 times more Vitamin C and 1.3 times more Vitamin K than Boiled and Drained Frozen Cauliflower.
Both Raw Cauliflower and Boiled and Drained Frozen Cauliflower have similar amounts of Vitamin B2 per 1 kg.
Both Raw Cauliflower as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Cauliflower vs Cooked Frozen Cauliflower:

Raw Cauliflower has 1.3 times more Calcium, 1.6 times more Copper, 1.7 times more Magnesium, 1.8 times more Phosphorus, 2.2 times more Potassium, 1.7 times more Sodium and 2.1 times more Zinc than Boiled and Drained Frozen Cauliflower.
Both Raw Cauliflower and Boiled and Drained Frozen Cauliflower have similar amounts of Iron, Manganese, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Cauliflower has 1.3 times more Carbohydrate and 1.8 times more Sugars than Boiled and Drained Frozen Cauliflower.
While Boiled and Drained Frozen Cauliflower contains 5.4 times more Omega 3 and 1.4 times more Fiber than Raw Cauliflower.
Both Raw Cauliflower and Boiled and Drained Frozen Cauliflower have similar amounts of Protein per 1 kg.
Both Raw Cauliflower as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

CauliflowerVS Boiled CauliflowerCooked Frozen CauliflowerVS Boiled CauliflowerCauliflowerVS CeleriacCooked Frozen CauliflowerVS Celeriac

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Comparing Nutrients in 1 kilogram CauliflowerVS Cooked Frozen Cauliflower

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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