Comparing Nutrients in 7 ounces Green CauliflowerVS Carrots

Macros Ratio

Protein Fat Carbs

Green Cauliflower

30%

63%

Carrots

87%

7 oz ▼

Macro Nutrients

Green Cauliflowervs Carrots

2.12%61.5kcal

Energy

2.8%81.4kcal

61.5 kcalvs81.4 kcal

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

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0.61%0.6g

Fat

0.49%0.48g

0.6 gvs0.48 g

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

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0.29%0.093g

Saturated Fat

0.2%0.064g

0.093 gvs0.064 g

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

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13%0.21g

Omega 3

0.25%0.004g

0.21 gvs0.004 g

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

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0.34%0.058g

Omega 6

1.17%0.2g

0.058 gvs0.2 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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9.3%12g

Carbohydrate

14.6%19g

12 gvs19 g

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

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8.3%6g

Sugars

13%9.4g

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

6 gvs9.4 g

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

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Fructose

1.5%1.1g

≤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 gvs1.1 g

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

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Glucose

%1.17g

NA gvs1.17 g

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

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Sucrose

%7.12g

NA gvs7.12 g

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

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16.7%6.35g

Fiber

14.6%5.56g

6.35 gvs5.56 g

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

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10.5%5.85g

Protein

3.3%1.85g

5.85 gvs1.85 g

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

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Vitamins

Green Cauliflowervs Carrots

1.76%16μg

Vitamin A

184%1657μg

RAE, retinol activity equivalents

16 μgvs1657 μg

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

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13.2%0.16mg

Vitamin B1

11%0.13mg

Thiamine

0.16 mgvs0.13 mg

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

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15.6%0.2mg

Vitamin B2

8.85%0.12mg

Riboflavin

0.2 mgvs0.12 mg

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

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9.1%1.46mg

Vitamin B3

12%1.95mg

Niacin, nicotinic acid, niacinamide

1.46 mgvs1.95 mg

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

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27.6%1.4mg

Vitamin B5

11%0.54mg

Pantothenic acid

1.4 mgvs0.54 mg

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

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34%0.44mg

Vitamin B6

21%0.27mg

Pyridoxine

0.44 mgvs0.27 mg

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

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Vitamin B7

14.7%4.4μg

Biotin

NA μgvs4.4 μg

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

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28.3%113μg

Vitamin B9

9.43%37.7μg

Folates and Folic Acid

113 μgvs37.7 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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194%175mg

Vitamin C

13%11.7mg

Ascorbic acid

175 mgvs11.7 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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0.53%0.079mg

Vitamin E

8.73%1.3mg

Tocopherols and Tocotrienols

0.079 mgvs1.3 mg

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

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33.4%40μg

Vitamin K

22%26μg

Phytomenadione or phylloquinone

40 μgvs26 μg

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

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Minerals

Green Cauliflowervs Carrots

6.55%65.5mg

Calcium

6.55%65.5mg

65.5 mgvs65.5 mg

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

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9.04%0.081mg

Copper

9.92%0.089mg

0.081 mgvs0.089 mg

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

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Fluoride

0.16%6.35μg

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

NA μgvs6.35 μg

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

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18%1.45mg

Iron

7.44%0.6mg

1.45 mgvs0.6 mg

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

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9.45%39.7mg

Magnesium

5.67%24mg

39.7 mgvs24 mg

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

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21.3%0.49mg

Manganese

12.3%0.28mg

0.49 mgvs0.28 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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17.6%123mg

Phosphorus

9.92%69.5mg

123 mgvs69.5 mg

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

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17.5%595mg

Potassium

18.7%635mg

595 mgvs635 mg

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

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2.16%1.2μg

Selenium

0.36%0.2μg

1.2 μgvs0.2 μg

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

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3.04%45.6mg

Sodium

9.13%137mg

45.6 mgvs137 mg

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

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11.5%1.27mg

Zinc

4.33%0.48mg

1.27 mgvs0.48 mg

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

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4.8%178g

Water

4.74%175g

178 gvs175 g

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

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Lets compare vitamin content per 7 ounces of Green Cauliflower vs Carrots:

Raw Green Cauliflower has 1.2 times more Vitamin B1, 1.8 times more Vitamin B2, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, 3 times more Vitamin B9, 14.9 times more Vitamin C and 1.5 times more Vitamin K than Raw Carrots.
While Raw Carrots contain 104.4 times more Vitamin A, 1.3 times more Vitamin B3 and 16.5 times more Vitamin E than Raw Green Cauliflower.
Both Raw Green Cauliflower as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Green Cauliflower vs Carrots:

Raw Green Cauliflower has 2.4 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 6 times more Selenium and 2.7 times more Zinc than Raw Carrots.
While Raw Carrots contain 3 times more Sodium than Raw Green Cauliflower.
Both Raw Green Cauliflower and Raw Carrots have similar amounts of Calcium, Copper, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Green Cauliflower has 52 times more Omega 3 and 3.2 times more Protein than Raw Carrots.
While Raw Carrots contain 1.3 times more Energy, 1.6 times more Carbohydrate and 1.6 times more Sugars than Raw Green Cauliflower.
Both Raw Green Cauliflower and Raw Carrots have similar amounts of Fiber per 7 oz.
Both Raw Green Cauliflower as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Green CauliflowerVS Cooked Green CauliflowerCarrotsVS Cooked Green CauliflowerGreen CauliflowerVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 7 ounces Green CauliflowerVS Carrots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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