Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Green Cauliflower

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Green Cauliflower	Recommended Dietary Allowance
Energy	3.56% 103kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	25.8% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.68% 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	18.6% 24g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	16.6% 12g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	20% 11g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	23% 206μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	55.2% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	67.8% 0.88mg	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	56.6% 226μg	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	389% 350mg	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	67% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Green Cauliflower	Recommended Dietary Allowance
Calcium	22.2% 222mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	18% 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	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	42.6% 0.98mg	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	35% 246mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	4.33% 2.4μg	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	23% 2.54mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.63% 356g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 6.5 times more Vitamin A, 30.5 times more Vitamin E and 4 times more Vitamin K than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 1.5 times more Vitamin B1, 1.6 times more Vitamin B3, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.6 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Green Cauliflower have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Frozen Chopped Broccoli, Unprepared has 1.7 times more Calcium and 4.7 times more Selenium than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 1.4 times more Potassium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Green Cauliflower have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Cauliflower contains 1.3 times more Carbohydrate and 2.2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Green Cauliflower have similar amounts of Energy, Omega 3, Fiber and Protein per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Green Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.