Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Cooked Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked Green Cauliflower	30%	7%	63%

Macro Nutrients

	Frozen Broccoli Spears	Cooked Green Cauliflower	Recommended Dietary Allowance
Energy	10% 290kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	67% 1.07g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	43% 31g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	87% 33g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked Green Cauliflower	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	158% 2.06mg	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	235% 940μg	103% 410μg	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	759% 683mg	807% 726mg	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	90% 13.5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	173% 208μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked Green Cauliflower	Recommended Dietary Allowance
Calcium	41% 410mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	44.4% 0.4mg	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	90% 7.2mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	105% 2.42mg	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	84.3% 590mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	81.8% 2780mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	24.5% 906g	24% 895g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cooked Green Cauliflower per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Cooked Green Cauliflower:

• 1 kilogram of Frozen Broccoli Spears has 8.1 times more Vitamin A, 2.3 times more Vitamin B9, 33.8 times more Vitamin E and 4.9 times more Vitamin K than Cooked Green Cauliflower.
• While 1 kg of Cooked Green Cauliflower contains 1.5 times more Vitamin B3 and 2.8 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Green Cauliflower provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin C per one kilogram.
• 1 kilogram of Cooked Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Broccoli Spears as well as Cooked Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Cooked Green Cauliflower:

• 1 kilogram of Frozen Broccoli Spears has 1.3 times more Calcium and 2.4 times more Selenium than Cooked Green Cauliflower.
• While 1 kg of Cooked Green Cauliflower contains 1.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Green Cauliflower contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Cooked Green Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Green Cauliflower contains 2.1 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Cooked Green Cauliflower offer comparable quantities of Omega 3, Carbohydrate, Fiber and Protein per one kilogram.
• Both Frozen Broccoli Spears as well as Cooked Green Cauliflower provide inadequate amounts of Energy and Omega 6 in one kilogram.