Comparing Nutrients in 300 calories Green CauliflowerVS Boiled Carrots

Weight per 300 calories

Green Cauliflower

968g

Boiled Carrots

857g

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

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

Macros Ratio

Protein Fat Carbs

Green Cauliflower

30%

63%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Green Cauliflowervs Boiled Carrots

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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3%2.9g

Fat

1.6%1.54g

2.9 gvs1.54 g

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

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1.42%0.45g

Saturated Fat

0.8%0.26g

0.45 gvs0.26 g

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

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63%1g

Omega 3

0.54%0.009g

1 gvs0.009 g

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

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1.65%0.28g

Omega 6

4.4%0.75g

0.28 gvs0.75 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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45.3%59g

Carbohydrate

54%70.5g

59 gvs70.5 g

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

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40.4%29.3g

Sugars

40.8%29.6g

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

29.3 gvs29.6 g

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

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Fructose

4.26%3.1g

≤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 gvs3.1 g

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

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Glucose

%3.43g

NA gvs3.43 g

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

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Sucrose

%23g

NA gvs23 g

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

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81.5%31g

Fiber

67.7%25.7g

31 gvs25.7 g

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

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51%28.5g

Protein

11.6%6.5g

28.5 gvs6.5 g

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

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Vitamins

Green Cauliflowervs Boiled Carrots

8.6%77.4μg

Vitamin A

811%7303μg

RAE, retinol activity equivalents

77.4 μgvs7303 μg

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

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64.5%0.77mg

Vitamin B1

47%0.57mg

Thiamine

0.77 mgvs0.57 mg

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

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76%0.99mg

Vitamin B2

29%0.38mg

Riboflavin

0.99 mgvs0.38 mg

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

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44.4%7.1mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

7.1 mgvs5.53 mg

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

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135%6.74mg

Vitamin B5

39.8%2mg

Pantothenic acid

6.74 mgvs2 mg

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

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165%2.15mg

Vitamin B6

101%1.3mg

Pyridoxine

2.15 mgvs1.3 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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138%552μg

Vitamin B9

30%120μg

Folates and Folic Acid

552 μgvs120 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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947%853mg

Vitamin C

34.3%31mg

Ascorbic acid

853 mgvs31 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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2.6%0.39mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

0.39 mgvs8.83 mg

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

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163%195μg

Vitamin K

98%117μg

Phytomenadione or phylloquinone

195 μgvs117 μg

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

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Minerals

Green Cauliflowervs Boiled Carrots

32%319mg

Calcium

25.7%257mg

319 mgvs257 mg

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

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44%0.4mg

Copper

16%0.15mg

0.4 mgvs0.15 mg

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

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Fluoride

10%407μg

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

NA μgvs407 μg

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

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88.3%7.06mg

Iron

36.4%2.9mg

7.06 mgvs2.9 mg

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

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46%194mg

Magnesium

20.4%85.7mg

194 mgvs85.7 mg

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

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104%2.4mg

Manganese

57.8%1.33mg

2.4 mgvs1.33 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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85.7%600mg

Phosphorus

36.7%257mg

600 mgvs257 mg

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

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85.4%2903mg

Potassium

59.2%2014mg

2903 mgvs2014 mg

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

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10.6%5.8μg

Selenium

11%6μg

5.8 μgvs6 μg

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

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15%223mg

Sodium

33%497mg

223 mgvs497 mg

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

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56.3%6.2mg

Zinc

15.6%1.7mg

6.2 mgvs1.7 mg

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

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23.5%869g

Water

21%773g

869 gvs773 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 Green Cauliflower vs Boiled Carrots:

Raw Green Cauliflower has 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 1.3 times more Vitamin B3, 3.4 times more Vitamin B5, 1.6 times more Vitamin B6, 4.6 times more Vitamin B9, 27.6 times more Vitamin C and 1.7 times more Vitamin K than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 94.3 times more Vitamin A and 22.8 times more Vitamin E than Raw Green Cauliflower.
Both Raw Green Cauliflower as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Raw Green Cauliflower has 1.2 times more Calcium, 2.7 times more Copper, 2.4 times more Iron, 2.3 times more Magnesium, 1.8 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Potassium and 3.6 times more Zinc than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2.2 times more Sodium than Raw Green Cauliflower.
Both Raw Green Cauliflower and Boiled and Drained Carrots have similar amounts of Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Green Cauliflower has 117.4 times more Omega 3, 1.2 times more Fiber and 4.4 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2.7 times more Omega 6 than Raw Green Cauliflower.
Both Raw Green Cauliflower and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
Both Raw Green Cauliflower as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Green CauliflowerVS Cooked Green CauliflowerBoiled CarrotsVS Cooked Green CauliflowerGreen CauliflowerVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Green CauliflowerVS Boiled Carrots

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: