Comparing Nutrients in 5 ounces CauliflowerVS Carrots

Macros Ratio

Protein Fat Carbs

Cauliflower

26%

66%

Carrots

87%

5 oz ▼

Macro Nutrients

Cauliflowervs Carrots

1.22%35.4kcal

Energy

2%58kcal

35.4 kcalvs58 kcal

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

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0.41%0.4g

Fat

0.35%0.34g

0.4 gvs0.34 g

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

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0.58%0.18g

Saturated Fat

0.14%0.045g

0.18 gvs0.045 g

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

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1.33%0.021g

Omega 3

0.18%0.003g

0.021 gvs0.003 g

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

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0.13%0.023g

Omega 6

0.83%0.14g

0.023 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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5.4%7.04g

Carbohydrate

10.4%13.6g

7.04 gvs13.6 g

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

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3.73%2.7g

Sugars

9.27%6.7g

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

2.7 gvs6.7 g

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

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1.9%1.37g

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]

1.37 gvs0.78 g

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

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%1.33g

Glucose

%0.84g

1.33 gvs0.84 g

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

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%0g

Sucrose

%5.1g

0 gvs5.1 g

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

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7.46%2.83g

Fiber

10.4%3.97g

2.83 gvs3.97 g

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

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4.86%2.72g

Protein

2.35%1.3g

2.72 gvs1.3 g

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

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Vitamins

Cauliflowervs Carrots

0%0μg

Vitamin A

132%1184μg

RAE, retinol activity equivalents

0 μgvs1184 μg

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

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5.9%0.071mg

Vitamin B1

7.8%0.094mg

Thiamine

0.071 mgvs0.094 mg

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

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6.54%0.085mg

Vitamin B2

6.32%0.082mg

Riboflavin

0.085 mgvs0.082 mg

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

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4.5%0.72mg

Vitamin B3

8.7%1.4mg

Niacin, nicotinic acid, niacinamide

0.72 mgvs1.4 mg

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

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19%0.95mg

Vitamin B5

7.74%0.39mg

Pantothenic acid

0.95 mgvs0.39 mg

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

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20%0.26mg

Vitamin B6

15%0.2mg

Pyridoxine

0.26 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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20%80.8μg

Vitamin B9

6.73%27μg

Folates and Folic Acid

80.8 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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76%68.3mg

Vitamin C

9.3%8.36mg

Ascorbic acid

68.3 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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0.76%0.11mg

Vitamin E

6.24%0.94mg

Tocopherols and Tocotrienols

0.11 mgvs0.94 mg

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

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18.3%22μg

Vitamin K

15.6%18.7μg

Phytomenadione or phylloquinone

22 μgvs18.7 μg

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

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Minerals

Cauliflowervs Carrots

3.1%31mg

Calcium

4.68%46.8mg

31 mgvs46.8 mg

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

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6.14%0.055mg

Copper

7.1%0.064mg

0.055 mgvs0.064 mg

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

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0.035%1.4μg

Fluoride

0.11%4.54μg

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

1.4 μgvs4.54 μg

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

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7.44%0.6mg

Iron

5.3%0.43mg

0.6 mgvs0.43 mg

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

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5.06%21.3mg

Magnesium

4.05%17mg

21.3 mgvs17 mg

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

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9.55%0.22mg

Manganese

8.8%0.2mg

0.22 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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8.9%62.4mg

Phosphorus

7.1%49.6mg

62.4 mgvs49.6 mg

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

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12.5%424mg

Potassium

13.3%454mg

424 mgvs454 mg

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

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1.55%0.85μg

Selenium

0.26%0.14μg

0.85 μgvs0.14 μg

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

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2.83%42.5mg

Sodium

6.52%98mg

42.5 mgvs98 mg

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

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3.48%0.38mg

Zinc

3.1%0.34mg

0.38 mgvs0.34 mg

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

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3.53%131g

Water

3.4%125g

131 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 Cauliflower vs Carrots:

Raw Cauliflower has 2.4 times more Vitamin B5, 1.3 times more Vitamin B6, 3 times more Vitamin B9 and 8.2 times more Vitamin C than Raw Carrots.
While Raw Carrots contain more Vitamin A, 1.3 times more Vitamin B1, 1.9 times more Vitamin B3 and 8.3 times more Vitamin E than Raw Cauliflower.
Both Raw Cauliflower and Raw Carrots have similar amounts of Vitamin B2 and Vitamin K per 5 oz.
Both Raw Cauliflower as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cauliflower vs Carrots:

Raw Cauliflower has 1.4 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 6 times more Selenium than Raw Carrots.
While Raw Carrots contain 1.5 times more Calcium and 2.3 times more Sodium than Raw Cauliflower.
Both Raw Cauliflower and Raw Carrots have similar amounts of Copper, Manganese, Potassium, Zinc and Water per 5 oz.
Both Raw Cauliflower as well as Raw Carrots have insufficient amounts of Fluoride in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Cauliflower has 1.8 times more Fructose and 2.1 times more Protein than Raw Carrots.
While Raw Carrots contain 1.6 times more Energy, 1.9 times more Carbohydrate, 2.5 times more Sugars and 1.4 times more Fiber than Raw Cauliflower.
Both Raw Cauliflower as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

CauliflowerVS Boiled CauliflowerCarrotsVS Boiled CauliflowerCauliflowerVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 5 ounces CauliflowerVS Carrots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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