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Comparing Nutrients in 300 calories Boiled CauliflowerVS Frozen Cauliflower

Weight per 300 calories

Boiled Cauliflower
1304g
Frozen Cauliflower
1250g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Boiled Cauliflower
26%
15%
59%
Frozen Cauliflower
28%
8%
64%
300 kcal ▼

Macro Nutrients

Boiled Cauliflowervs 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
3.48%3.38g
5.87 gvs3.38 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.85%0.91g
Saturated Fat
1.6%0.51g
0.91 gvs0.51 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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136%2.18g
Omega 3
76.6%1.23g
2.18 gvs1.23 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.84%0.65g
Omega 6
2.13%0.36g
0.65 gvs0.36 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%58.5g
53.6 gvs58.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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37.4%27g
Sugars
38.3%27.8g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
27 gvs27.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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79%30g
Fiber
75.7%28.8g
30 gvs28.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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43%24g
Protein
45%25g
24 gvs25 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Cauliflowervs Frozen Cauliflower
1.45%13μg
Vitamin A
1.4%12.5μg
RAE, retinol activity equivalents
13 μgvs12.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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45.7%0.55mg
Vitamin B1
53%0.64mg
Thiamine
0.55 mgvs0.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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52%0.68mg
Vitamin B2
67.3%0.88mg
Riboflavin
0.68 mgvs0.88 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33.4%5.35mg
Vitamin B3
33.5%5.36mg
Niacin, nicotinic acid, niacinamide
5.35 mgvs5.36 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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133%6.63mg
Vitamin B5
34%1.7mg
Pantothenic acid
6.63 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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174%2.26mg
Vitamin B6
118%1.54mg
Pyridoxine
2.26 mgvs1.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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143%574μg
Vitamin B9
200%800μg
Folates and Folic Acid
574 μgvs800 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
678%610mg
Ascorbic acid
578 mgvs610 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
5.83%0.88mg
Tocopherols and Tocotrienols
0.91 mgvs0.88 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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150%180μg
Vitamin K
154%185μg
Phytomenadione or phylloquinone
180 μgvs185 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Cauliflowervs Frozen Cauliflower
21%209mg
Calcium
27.5%275mg
209 mgvs275 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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26%0.23mg
Copper
43%0.39mg
0.23 mgvs0.39 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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
84.4%6.75mg
4.17 mgvs6.75 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28%117mg
Magnesium
35.7%150mg
117 mgvs150 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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75%1.72mg
Manganese
107%2.46mg
1.72 mgvs2.46 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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
62.5%438mg
417 mgvs438 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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54.5%1852mg
Potassium
71%2413mg
1852 mgvs2413 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14.2%7.83μg
Selenium
18%10μg
7.83 μgvs10 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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13%196mg
Sodium
20%300mg
196 mgvs300 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20%2.2mg
Zinc
19.3%2.13mg
2.2 mgvs2.13 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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32.8%1213g
Water
31.3%1156g
1213 gvs1156 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 Frozen Cauliflower:
Comparing minerals per 300 calories for Boiled Cauliflower vs Frozen Cauliflower:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Boiled CauliflowerVS Cooked Frozen CauliflowerFrozen CauliflowerVS Cooked Frozen Cauliflower
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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