Comparing Nutrients in 1 kilogram Broccoli Stalks VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Broccoli Stalks	33%	9%	58%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Broccoli Stalks	Frozen Cauliflower	Recommended Dietary Allowance
Energy	9.66% 280kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.4g	36% 46.8g	130g per day for Men 19-50 years
Sugars	NA	30.6% 22g	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	NA	60.5% 23g	38g per day for Men 19-50 years
Protein	53.2% 30g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Broccoli Stalks	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.38mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.35mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	95% 1.23mg	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	178% 710μg	160% 640μg	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	1036% 932mg	542% 488mg	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	NA	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Stalks	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	48% 480mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	34.4% 0.31mg	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	110% 8.8mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	85.7% 1.97mg	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	94% 660mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.5% 907g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Stalks VS Frozen Cauliflower per 1 kg

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

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

• 1 kilogram of Broccoli Stalks has 20 times more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 3.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.9 times more Vitamin C than Frozen Cauliflower.
• Both Broccoli Stalks and Frozen Cauliflower provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Frozen Cauliflower have insufficient amounts of Vitamin A
• Both Raw Broccoli Stalks as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Broccoli Stalks has 2.2 times more Calcium, 1.5 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus, 1.7 times more Potassium, 3.8 times more Selenium and 2.4 times more Zinc than Frozen Cauliflower.
• Both Broccoli Stalks and Frozen Cauliflower contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Frozen Cauliflower lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Stalks has 1.3 times more Omega 3 and 1.5 times more Protein than Frozen Cauliflower.
• Both Broccoli Stalks and Frozen Cauliflower offer comparable quantities of Carbohydrate per one kilogram.
• Both Raw Broccoli Stalks as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.