Comparing Nutrients in 5 ounces Cooked Green CauliflowerVS Carrots

Macros Ratio

Protein Fat Carbs

Cooked Green Cauliflower

30%

63%

Carrots

87%

5 oz ▼

Macro Nutrients

Cooked Green Cauliflowervs Carrots

1.56%45.4kcal

Energy

2%58kcal

45.4 kcalvs58 kcal

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

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0.45%0.44g

Fat

0.35%0.34g

0.44 gvs0.34 g

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

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0.19%0.061g

Saturated Fat

0.14%0.045g

0.061 gvs0.045 g

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

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9.48%0.15g

Omega 3

0.18%0.003g

0.15 gvs0.003 g

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

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0.25%0.043g

Omega 6

0.83%0.14g

0.043 gvs0.14 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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6.85%8.9g

Carbohydrate

10.4%13.6g

8.9 gvs13.6 g

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

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6.1%4.42g

Sugars

9.27%6.7g

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

4.42 gvs6.7 g

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

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Fructose

1.08%0.78g

≤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 gvs0.78 g

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

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Glucose

%0.84g

NA gvs0.84 g

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

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Sucrose

%5.1g

NA gvs5.1 g

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

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12.3%4.68g

Fiber

10.4%3.97g

4.68 gvs3.97 g

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

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7.7%4.3g

Protein

2.35%1.3g

4.3 gvs1.3 g

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

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Vitamins

Cooked Green Cauliflowervs Carrots

1.1%9.92μg

Vitamin A

132%1184μg

RAE, retinol activity equivalents

9.92 μgvs1184 μg

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

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8.27%0.099mg

Vitamin B1

7.8%0.094mg

Thiamine

0.099 mgvs0.094 mg

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

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11%0.14mg

Vitamin B2

6.32%0.082mg

Riboflavin

0.14 mgvs0.082 mg

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

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6.03%0.97mg

Vitamin B3

8.7%1.4mg

Niacin, nicotinic acid, niacinamide

0.97 mgvs1.4 mg

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

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19.3%0.97mg

Vitamin B5

7.74%0.39mg

Pantothenic acid

0.97 mgvs0.39 mg

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

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22.5%0.29mg

Vitamin B6

15%0.2mg

Pyridoxine

0.29 mgvs0.2 mg

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

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Vitamin B7

10.5%3.15μg

Biotin

NA μgvs3.15 μg

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

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14.5%58μg

Vitamin B9

6.73%27μg

Folates and Folic Acid

58 μgvs27 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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114%103mg

Vitamin C

9.3%8.36mg

Ascorbic acid

103 mgvs8.36 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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0.38%0.057mg

Vitamin E

6.24%0.94mg

Tocopherols and Tocotrienols

0.057 mgvs0.94 mg

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

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24.6%29.5μg

Vitamin K

15.6%18.7μg

Phytomenadione or phylloquinone

29.5 μgvs18.7 μg

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

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Minerals

Cooked Green Cauliflowervs Carrots

4.54%45.4mg

Calcium

4.68%46.8mg

45.4 mgvs46.8 mg

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

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6.3%0.057mg

Copper

7.1%0.064mg

0.057 mgvs0.064 mg

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

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Fluoride

0.11%4.54μg

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

NA μgvs4.54 μg

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

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12.8%1.02mg

Iron

5.3%0.43mg

1.02 mgvs0.43 mg

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

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6.4%27mg

Magnesium

4.05%17mg

27 mgvs17 mg

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

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15%0.34mg

Manganese

8.8%0.2mg

0.34 mgvs0.2 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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11.5%80.8mg

Phosphorus

7.1%49.6mg

80.8 mgvs49.6 mg

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

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11.6%394mg

Potassium

13.3%454mg

394 mgvs454 mg

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

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2.06%1.13μg

Selenium

0.26%0.14μg

1.13 μgvs0.14 μg

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

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2.17%32.6mg

Sodium

6.52%98mg

32.6 mgvs98 mg

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

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8.1%0.89mg

Zinc

3.1%0.34mg

0.89 mgvs0.34 mg

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

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3.43%127g

Water

3.4%125g

127 gvs125 g

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

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Lets compare vitamin content per 5 ounces of Cooked Green Cauliflower vs Carrots:

Cooked Green Cauliflower has 1.7 times more Vitamin B2, 2.5 times more Vitamin B5, 1.5 times more Vitamin B6, 2.2 times more Vitamin B9, 12.3 times more Vitamin C and 1.6 times more Vitamin K than Raw Carrots.
While Raw Carrots contain 119.3 times more Vitamin A, 1.4 times more Vitamin B3 and 16.5 times more Vitamin E than Cooked Green Cauliflower.
Both Cooked Green Cauliflower and Raw Carrots have similar amounts of Vitamin B1 per 5 oz.
Both Cooked Green Cauliflower as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Green Cauliflower vs Carrots:

Cooked Green Cauliflower has 2.4 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese, 1.6 times more Phosphorus, 8 times more Selenium and 2.6 times more Zinc than Raw Carrots.
While Raw Carrots contain 3 times more Sodium than Cooked Green Cauliflower.
Both Cooked Green Cauliflower and Raw Carrots have similar amounts of Calcium, Copper, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Cooked Green Cauliflower has 53.5 times more Omega 3 and 3.3 times more Protein than Raw Carrots.
While Raw Carrots contain 1.3 times more Energy, 1.5 times more Carbohydrate and 1.5 times more Sugars than Cooked Green Cauliflower.
Both Cooked Green Cauliflower and Raw Carrots have similar amounts of Fiber per 5 oz.
Both Cooked Green Cauliflower as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Cooked Green CauliflowerVS Cooked Green Cauliflower with SaltCarrotsVS Cooked Green Cauliflower with SaltCooked Green CauliflowerVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 5 ounces Cooked Green CauliflowerVS Carrots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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