Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cauliflower	26%	8%	66%

Macro Nutrients

	Frozen Chopped Broccoli	Cauliflower	Recommended Dietary Allowance
Energy	8.97% 260kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	26.3% 19g	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	11.4% 8.3g	13.4% 9.7g	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	% 7.5g	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	52.6% 20g	38g per day for Men 19-50 years
Protein	50% 28g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cauliflower	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	142% 1.84mg	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	168% 670μg	143% 570μg	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	627% 564mg	536% 482mg	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	81.3% 12mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cauliflower	Recommended Dietary Allowance
Calcium	56% 560mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	101% 8.1mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	67.4% 1.55mg	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	71.4% 500mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Cauliflower:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 1.6 times more Vitamin B2, 15.3 times more Vitamin E and 5.2 times more Vitamin K than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cauliflower provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C per one kilogram.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Cauliflower:

• 1 kilogram of Frozen Chopped Broccoli has 2.5 times more Calcium, 1.9 times more Iron, 1.9 times more Manganese, 4.7 times more Selenium and 1.8 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.4 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cauliflower contain similar levels of Copper, Magnesium, Phosphorus and Water per one kilogram.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 7 times more Omega 3, 1.5 times more Fiber and 1.5 times more Protein than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cauliflower offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cauliflower provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in one kilogram.