Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Cooked Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Green Cauliflower	30%	7%	63%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Green Cauliflower	Recommended Dietary Allowance
Energy	3.56% 103kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	26.5% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	19% 25g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	17% 12.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.54% 3.3g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	34.5% 13g	38g per day for Men 19-50 years
Protein	20% 11g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Green Cauliflower	Recommended Dietary Allowance
Vitamin A	23% 206μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	66.5% 266μg	40.7% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	249% 224mg	320% 288mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.3% 4.84mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	68.8% 82.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Green Cauliflower	Recommended Dietary Allowance
Calcium	22.2% 222mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	17.6% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	40% 3.2mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	41.8% 0.96mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.3% 198mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	32.5% 1103mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.6% 355g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cooked Green Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Cooked Green Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Cooked Green Cauliflower:

• 14 ounces of Frozen Chopped Broccoli have 7.4 times more Vitamin A, 1.6 times more Vitamin B9, 30.5 times more Vitamin E and 3.9 times more Vitamin K than Cooked Green Cauliflower.
• While 14 oz of Cooked Green Cauliflower contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.3 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Green Cauliflower provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cooked Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Cooked Green Cauliflower:

• 14 ounces of Frozen Chopped Broccoli have 1.8 times more Calcium, 1.2 times more Manganese and 3.5 times more Selenium than Cooked Green Cauliflower.
• While 14 oz of Cooked Green Cauliflower contain 1.3 times more Potassium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Green Cauliflower contain similar levels of Copper, Iron, Magnesium, Phosphorus and Water per 14 ounces.
• 14 ounces of Cooked Green Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cooked Green Cauliflower contain 1.3 times more Carbohydrate and 2.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Green Cauliflower offer comparable quantities of Omega 3, Fiber and Protein per 14 ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Green Cauliflower provide inadequate amounts of Energy and Omega 6 in 14 ounces.