Comparing Nutrients in 300 calories Boiled CauliflowerVS Cooked Frozen Cauliflower

Weight per 300 calories

Boiled Cauliflower

1304g

Cooked Frozen Cauliflower

1579g

Boiled Cauliflower has 1.2 times more energy per 100g than Cooked Frozen Cauliflower. It has very low energy density when compared to other foods. Boiled and Drained Frozen Cauliflower having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Cauliflower

26%

15%

59%

Cooked Frozen Cauliflower

27%

65%

300 kcal ▼

Macro Nutrients

Boiled Cauliflowervs Cooked Frozen 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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6.05%5.87g

Fat

3.6%3.47g

5.87 gvs3.47 g

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

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2.85%0.91g

Saturated Fat

1.68%0.54g

0.91 gvs0.54 g

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

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136%2.18g

Omega 3

80%1.28g

2.18 gvs1.28 g

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

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3.84%0.65g

Omega 6

2.23%0.38g

0.65 gvs0.38 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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41.2%53.6g

Carbohydrate

45.5%59.2g

53.6 gvs59.2 g

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

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37.4%27g

Sugars

23%16.6g

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

27 gvs16.6 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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79%30g

Fiber

112%42.6g

30 gvs42.6 g

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

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43%24g

Protein

45.4%25.4g

24 gvs25.4 g

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

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Vitamins

Boiled Cauliflowervs Cooked Frozen Cauliflower

1.45%13μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

13 μgvs0 μg

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

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45.7%0.55mg

Vitamin B1

48.7%0.58mg

Thiamine

0.55 mgvs0.58 mg

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

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52%0.68mg

Vitamin B2

64.4%0.84mg

Riboflavin

0.68 mgvs0.84 mg

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

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33.4%5.35mg

Vitamin B3

30.6%4.9mg

Niacin, nicotinic acid, niacinamide

5.35 mgvs4.9 mg

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

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133%6.63mg

Vitamin B5

31%1.55mg

Pantothenic acid

6.63 mgvs1.55 mg

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

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174%2.26mg

Vitamin B6

107%1.4mg

Pyridoxine

2.26 mgvs1.4 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%574μg

Vitamin B9

162%647μg

Folates and Folic Acid

574 μgvs647 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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642%578mg

Vitamin C

549%494mg

Ascorbic acid

578 mgvs494 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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6.1%0.91mg

Vitamin E

6.3%0.95mg

Tocopherols and Tocotrienols

0.91 mgvs0.95 mg

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

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150%180μg

Vitamin K

157%188μg

Phytomenadione or phylloquinone

180 μgvs188 μg

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

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Minerals

Boiled Cauliflowervs Cooked Frozen Cauliflower

21%209mg

Calcium

27%268mg

209 mgvs268 mg

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

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26%0.23mg

Copper

42%0.38mg

0.23 mgvs0.38 mg

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

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Fluoride

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

NA μgvsNA μg

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

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52%4.17mg

Iron

81%6.47mg

4.17 mgvs6.47 mg

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

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28%117mg

Magnesium

34%142mg

117 mgvs142 mg

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

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75%1.72mg

Manganese

103%2.37mg

1.72 mgvs2.37 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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59.6%417mg

Phosphorus

54%379mg

417 mgvs379 mg

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

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54.5%1852mg

Potassium

64.6%2195mg

1852 mgvs2195 mg

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

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14.2%7.83μg

Selenium

17.2%9.47μg

7.83 μgvs9.47 μg

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

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13%196mg

Sodium

19%284mg

196 mgvs284 mg

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

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20%2.2mg

Zinc

18.7%2.05mg

2.2 mgvs2.05 mg

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

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32.8%1213g

Water

40%1484g

1213 gvs1484 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 Boiled Cauliflower vs Cooked Frozen Cauliflower:

Boiled and Drained Cauliflower has 4.3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled and Drained Frozen Cauliflower.
Both Boiled and Drained Cauliflower and Boiled and Drained Frozen Cauliflower have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 300 kcal.
Both Boiled and Drained Cauliflower as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled and Drained Frozen Cauliflower contains 1.3 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.4 times more Manganese and 1.5 times more Sodium than Boiled and Drained Cauliflower.
Both Boiled and Drained Cauliflower and Boiled and Drained Frozen Cauliflower have similar amounts of Magnesium, Phosphorus, Potassium, Selenium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Cauliflower has 1.7 times more Fat, 1.7 times more Omega 3, 1.7 times more Omega 6 and 1.6 times more Sugars than Boiled and Drained Frozen Cauliflower.
While Boiled and Drained Frozen Cauliflower contains 1.4 times more Fiber than Boiled and Drained Cauliflower.
Both Boiled and Drained Cauliflower and Boiled and Drained Frozen Cauliflower have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Boiled and Drained Cauliflower as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled CauliflowerVS Frozen CauliflowerCooked Frozen CauliflowerVS Frozen CauliflowerBoiled CauliflowerVS CeleriacCooked Frozen CauliflowerVS Celeriac

Compare Foods

Comparing Nutrients in 300 calories Boiled CauliflowerVS Cooked Frozen Cauliflower

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: