Comparing Nutrients in 500 calories Cooked Frozen Carrots with SaltVS Boiled Cauliflower with Salt

Weight per 500 calories

Cooked Frozen Carrots with Salt

1351g

Boiled Cauliflower with Salt

2174g

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 500 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%

500 kcal ▼

Macro Nutrients

Cooked Frozen Carrots with Saltvs Boiled Cauliflower with Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.47%9.2g

Fat

10%9.8g

9.2 gvs9.8 g

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

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5.57%1.8g

Saturated Fat

4.76%1.52g

1.8 gvs1.52 g

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

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0%0g

Omega 3

227%3.63g

0 gvs3.63 g

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

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25.3%4.3g

Omega 6

6.4%1.1g

4.3 gvs1.1 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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80.4%104g

Carbohydrate

68.7%89.3g

104 gvs89.3 g

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

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76%55g

Sugars

55.8%40.4g

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

55 gvs40.4 g

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

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5.2%3.8g

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]

3.8 gvsNA g

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

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%4.86g

Glucose

4.86 gvsNA g

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

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%46.5g

Sucrose

46.5 gvsNA g

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

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117%44.6g

Fiber

132%50g

44.6 gvs50 g

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

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14%7.84g

Protein

71.4%40g

7.84 gvs40 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

1270%11432μg

Vitamin A

2.4%21.7μg

RAE, retinol activity equivalents

11432 μgvs21.7 μg

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

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33.8%0.41mg

Vitamin B1

76%0.91mg

Thiamine

0.41 mgvs0.91 mg

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

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38.5%0.5mg

Vitamin B2

87%1.13mg

Riboflavin

0.5 mgvs1.13 mg

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

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35%5.62mg

Vitamin B3

55.7%8.9mg

Niacin, nicotinic acid, niacinamide

5.62 mgvs8.9 mg

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

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47%2.35mg

Vitamin B5

221%11mg

Pantothenic acid

2.35 mgvs11 mg

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

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87.3%1.14mg

Vitamin B6

289%3.76mg

Pyridoxine

1.14 mgvs3.76 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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37%149μg

Vitamin B9

239%957μg

Folates and Folic Acid

149 μgvs957 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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34.5%31mg

Vitamin C

1070%963mg

Ascorbic acid

31 mgvs963 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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91%13.6mg

Vitamin E

10%1.52mg

Tocopherols and Tocotrienols

13.6 mgvs1.52 mg

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

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153%184μg

Vitamin K

250%300μg

Phytomenadione or phylloquinone

184 μgvs300 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

47.3%473mg

Calcium

34.8%348mg

473 mgvs348 mg

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

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123%1.1mg

Copper

43.5%0.39mg

1.1 mgvs0.39 mg

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

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Fluoride

0.54%21.7μg

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

NA μgvs21.7 μg

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

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89.5%7.16mg

Iron

87%6.96mg

7.16 mgvs6.96 mg

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

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35.4%149mg

Magnesium

46.6%196mg

149 mgvs196 mg

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

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98%2.26mg

Manganese

125%2.87mg

2.26 mgvs2.87 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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60%419mg

Phosphorus

99%696mg

419 mgvs696 mg

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

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76.3%2595mg

Potassium

91%3087mg

2595 mgvs3087 mg

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

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14.7%8.1μg

Selenium

23.7%13μg

8.1 μgvs13 μg

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

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266%3986mg

Sodium

351%5261mg

3986 mgvs5261 mg

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

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43%4.73mg

Zinc

33.6%3.7mg

4.73 mgvs3.7 mg

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

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33%1221g

Water

54.6%2022g

1221 gvs2022 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Cooked Frozen Carrots with SaltVS Boiled Cauliflower with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Frozen Carrots with Salt or Boiled Cauliflower with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: