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

Weight per 300 calories

Cooked Frozen Carrots with Salt

811g

Boiled Cauliflower with Salt

1304g

Cooked Frozen Carrots with Salt have 1.6 times more energy per 100g than Boiled Cauliflower with Salt. It has low energy density when compared to other foods. Boiled and Drained Cauliflower with Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Cooked Frozen Carrots with Salt

16%

78%

Boiled Cauliflower with Salt

26%

15%

59%

300 kcal ▼

Macro Nutrients

Cooked Frozen Carrots with Saltvs Boiled 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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5.7%5.5g

Fat

6.05%5.87g

5.5 gvs5.87 g

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

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3.34%1.07g

Saturated Fat

2.85%0.91g

1.07 gvs0.91 g

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

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0%0g

Omega 3

136%2.18g

0 gvs2.18 g

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

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15%2.58g

Omega 6

3.84%0.65g

2.58 gvs0.65 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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48.2%62.7g

Carbohydrate

41.2%53.6g

62.7 gvs53.6 g

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

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45.6%33g

Sugars

33.5%24.3g

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

33 gvs24.3 g

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

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3.13%2.27g

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]

2.27 gvsNA g

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

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%2.9g

Glucose

2.9 gvsNA g

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

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%28g

Sucrose

28 gvsNA g

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

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70.4%26.8g

Fiber

79%30g

26.8 gvs30 g

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

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8.4%4.7g

Protein

43%24g

4.7 gvs24 g

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

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Vitamins

Cooked Frozen Carrots with Saltvs Boiled Cauliflower with Salt

762%6859μg

Vitamin A

1.45%13μg

RAE, retinol activity equivalents

6859 μgvs13 μg

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

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20.3%0.24mg

Vitamin B1

45.7%0.55mg

Thiamine

0.24 mgvs0.55 mg

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

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23%0.3mg

Vitamin B2

52%0.68mg

Riboflavin

0.3 mgvs0.68 mg

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

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21%3.37mg

Vitamin B3

33.4%5.35mg

Niacin, nicotinic acid, niacinamide

3.37 mgvs5.35 mg

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

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28.2%1.4mg

Vitamin B5

133%6.63mg

Pantothenic acid

1.4 mgvs6.63 mg

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

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52.4%0.68mg

Vitamin B6

174%2.26mg

Pyridoxine

0.68 mgvs2.26 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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22.3%89μg

Vitamin B9

143%574μg

Folates and Folic Acid

89 μgvs574 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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20.7%18.6mg

Vitamin C

642%578mg

Ascorbic acid

18.6 mgvs578 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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54.6%8.2mg

Vitamin E

6.1%0.91mg

Tocopherols and Tocotrienols

8.2 mgvs0.91 mg

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

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92%110μg

Vitamin K

150%180μg

Phytomenadione or phylloquinone

110 μgvs180 μg

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

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Minerals

Cooked Frozen Carrots with Saltvs Boiled Cauliflower with Salt

28.4%284mg

Calcium

21%209mg

284 mgvs209 mg

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

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74%0.66mg

Copper

26%0.23mg

0.66 mgvs0.23 mg

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

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Fluoride

0.33%13μg

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

NA μgvs13 μg

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

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53.7%4.3mg

Iron

52%4.17mg

4.3 mgvs4.17 mg

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

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21.2%89mg

Magnesium

28%117mg

89 mgvs117 mg

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

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59%1.35mg

Manganese

75%1.72mg

1.35 mgvs1.72 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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36%251mg

Phosphorus

59.6%417mg

251 mgvs417 mg

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

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45.8%1557mg

Potassium

54.5%1852mg

1557 mgvs1852 mg

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

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8.85%4.86μg

Selenium

14.2%7.83μg

4.86 μgvs7.83 μg

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

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159%2392mg

Sodium

210%3157mg

2392 mgvs3157 mg

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

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25.8%2.84mg

Zinc

20%2.2mg

2.84 mgvs2.2 mg

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

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19.8%732g

Water

32.8%1213g

732 gvs1213 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 Cooked Frozen Carrots with Salt vs Boiled Cauliflower with Salt:

Boiled Frozen Carrots, drained with Salt have 525.9 times more Vitamin A and 9 times more Vitamin E than Boiled and Drained Cauliflower with Salt.
While Boiled and Drained Cauliflower with Salt contains 2.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 4.7 times more Vitamin B5, 3.3 times more Vitamin B6, 6.4 times more Vitamin B9, 31 times more Vitamin C and 1.6 times more Vitamin K than Boiled Frozen Carrots, drained with Salt.
Both Boiled Frozen Carrots, drained with Salt as well as Boiled and Drained Cauliflower with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled Frozen Carrots, drained with Salt have 1.4 times more Calcium, 2.8 times more Copper and 1.3 times more Zinc than Boiled and Drained Cauliflower with Salt.
While Boiled and Drained Cauliflower with Salt contains 1.3 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Selenium, 1.3 times more Sodium and 1.7 times more Water than Boiled Frozen Carrots, drained with Salt.
Both Boiled Frozen Carrots, drained with Salt and Boiled and Drained Cauliflower with Salt have similar amounts of Iron and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Frozen Carrots, drained with Salt have 4 times more Omega 6 and 1.4 times more Sugars than Boiled and Drained Cauliflower with Salt.
While Boiled and Drained Cauliflower with Salt contains more Omega 3 and 5.1 times more Protein than Boiled Frozen Carrots, drained with Salt.
Both Boiled Frozen Carrots, drained with Salt and Boiled and Drained Cauliflower with Salt have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per 300 kcal.
Both Boiled Frozen Carrots, drained with Salt as well as Boiled and Drained Cauliflower with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Frozen Carrots with SaltVS Cooked Frozen Cauliflower with SaltBoiled Cauliflower with SaltVS Cooked Frozen Cauliflower with Salt

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: