Comparing Nutrients in 1 kilogram Cauliflower VS Frozen Chopped Broccoli

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• Raw Cauliflower has 1.4 times more Potassium and 1.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 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 Raw Cauliflower.
• Both Raw Cauliflower and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper, Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cauliflower has 1.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7 times more Omega 3, 1.5 times more Fiber and 1.5 times more Protein than Raw Cauliflower.
• Both Raw Cauliflower and Frozen Chopped Broccoli, Unprepared have similar amounts of Carbohydrate and Fructose per 1 kg.
• Both Raw Cauliflower as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.