Comparing Nutrients in 300 calories CarrotsVS Cooked Green Cauliflower

Weight per 300 calories

Carrots

732g

Cooked Green Cauliflower

938g

Carrots have 1.3 times more energy per 100g than Cooked Green Cauliflower. It has low energy density when compared to other foods. Cooked Green Cauliflower having low energy density.

Which food has more nutrients per 300 calories - Carrots or Cooked Green Cauliflower?

Macros Ratio

Protein Fat Carbs

Carrots

87%

Cooked Green Cauliflower

30%

63%

300 kcal ▼

Macro Nutrients

Carrotsvs Cooked Green Cauliflower

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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1.8%1.76g

Fat

3%2.9g

1.76 gvs2.9 g

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

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0.73%0.23g

Saturated Fat

1.26%0.4g

0.23 gvs0.4 g

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

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0.91%0.015g

Omega 3

62.7%1g

0.015 gvs1 g

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

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4.3%0.73g

Omega 6

1.65%0.28g

0.73 gvs0.28 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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54%70g

Carbohydrate

45.3%59g

70 gvs59 g

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

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48%34.7g

Sugars

40.3%29.3g

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

34.7 gvs29.3 g

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

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5.55%4.02g

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]

4.02 gvsNA g

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

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%4.3g

Glucose

4.3 gvsNA g

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

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%26.3g

Sucrose

26.3 gvsNA g

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

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54%20.5g

Fiber

81.4%31g

20.5 gvs31 g

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

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12%6.8g

Protein

51%28.5g

6.8 gvs28.5 g

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

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Vitamins

Carrotsvs Cooked Green Cauliflower

679%6110μg

Vitamin A

7.3%65.6μg

RAE, retinol activity equivalents

6110 μgvs65.6 μg

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

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40.2%0.48mg

Vitamin B1

54.7%0.66mg

Thiamine

0.48 mgvs0.66 mg

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

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32.6%0.42mg

Vitamin B2

72%0.94mg

Riboflavin

0.42 mgvs0.94 mg

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

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45%7.2mg

Vitamin B3

40%6.4mg

Niacin, nicotinic acid, niacinamide

7.2 mgvs6.4 mg

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

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40%2mg

Vitamin B5

128%6.4mg

Pantothenic acid

2 mgvs6.4 mg

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

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77.7%1mg

Vitamin B6

149%1.93mg

Pyridoxine

1 mgvs1.93 mg

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

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54%16.2μg

Vitamin B7

Biotin

16.2 μgvsNA μg

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

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34.8%139μg

Vitamin B9

96%384μg

Folates and Folic Acid

139 μgvs384 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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48%43mg

Vitamin C

756%681mg

Ascorbic acid

43 mgvs681 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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32%4.83mg

Vitamin E

2.5%0.38mg

Tocopherols and Tocotrienols

4.83 mgvs0.38 mg

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

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80.5%97μg

Vitamin K

163%195μg

Phytomenadione or phylloquinone

97 μgvs195 μg

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

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Minerals

Carrotsvs Cooked Green Cauliflower

24%241mg

Calcium

30%300mg

241 mgvs300 mg

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

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36.6%0.33mg

Copper

41.7%0.38mg

0.33 mgvs0.38 mg

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

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0.59%23.4μg

Fluoride

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

23.4 μgvsNA μg

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

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27.4%2.2mg

Iron

84.4%6.75mg

2.2 mgvs6.75 mg

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

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21%88mg

Magnesium

42.4%178mg

88 mgvs178 mg

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

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45.5%1.05mg

Manganese

99%2.27mg

1.05 mgvs2.27 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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36.6%256mg

Phosphorus

76.3%534mg

256 mgvs534 mg

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

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69%2341mg

Potassium

76.7%2606mg

2341 mgvs2606 mg

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

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1.33%0.73μg

Selenium

13.6%7.5μg

0.73 μgvs7.5 μg

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

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33.7%505mg

Sodium

14.4%216mg

505 mgvs216 mg

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

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16%1.76mg

Zinc

53.7%5.9mg

1.76 mgvs5.9 mg

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

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17.5%646g

Water

22.7%839g

646 gvs839 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 Carrots vs Cooked Green Cauliflower:

Raw Carrots have 93.1 times more Vitamin A and 12.9 times more Vitamin E than Cooked Green Cauliflower.
While Cooked Green Cauliflower contains 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 3.2 times more Vitamin B5, 1.9 times more Vitamin B6, 2.8 times more Vitamin B9, 15.8 times more Vitamin C and 2 times more Vitamin K than Raw Carrots.
Both Raw Carrots and Cooked Green Cauliflower have similar amounts of Vitamin B3 per 300 kcal.
Both Raw Carrots as well as Cooked Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Cooked Green Cauliflower:

Raw Carrots have 2.3 times more Sodium than Cooked Green Cauliflower.
While Cooked Green Cauliflower contains 3.1 times more Iron, 2 times more Magnesium, 2.2 times more Manganese, 2.1 times more Phosphorus, 10.3 times more Selenium, 3.4 times more Zinc and 1.3 times more Water than Raw Carrots.
Both Raw Carrots and Cooked Green Cauliflower have similar amounts of Calcium, Copper and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Carrots have 2.6 times more Omega 6 than Cooked Green Cauliflower.
While Cooked Green Cauliflower contains 68.5 times more Omega 3, 1.5 times more Fiber and 4.2 times more Protein than Raw Carrots.
Both Raw Carrots and Cooked Green Cauliflower have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
Both Raw Carrots as well as Cooked Green Cauliflower have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

CarrotsVS Boiled CarrotsCooked Green CauliflowerVS Boiled CarrotsCarrotsVS Cooked Green Cauliflower with SaltCooked Green CauliflowerVS Cooked Green Cauliflower with Salt

Compare Foods

Comparing Nutrients in 300 calories CarrotsVS Cooked Green Cauliflower

Weight per 300 calories

Which food has more nutrients per 300 calories - Carrots or Cooked Green Cauliflower?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: