Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Cooked Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked Green Cauliflower	30%	7%	63%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked Green Cauliflower	Recommended Dietary Allowance
Energy	4.38% 127kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	30.3% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	22% 28.5g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	19.5% 14g	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	36% 13.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	25% 14g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked Green Cauliflower	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	72% 0.93mg	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	63.5% 254μg	46.5% 186μg	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	202% 182mg	366% 329mg	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	40% 6mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	78.6% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked Green Cauliflower	Recommended Dietary Allowance
Calcium	15% 150mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	20% 0.18mg	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	34.6% 2.77mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	47.7% 1.1mg	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	31.8% 222mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6.96% 104mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cooked Green Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Cooked Green Cauliflower:

• 1 pound of Cooked Chopped Frozen Broccoli has 7.3 times more Vitamin A, 1.4 times more Vitamin B9, 33 times more Vitamin E and 4.2 times more Vitamin K than Cooked Green Cauliflower.
• While 1 lb of Cooked Green Cauliflower contains 1.3 times more Vitamin B1, 1.5 times more Vitamin B3, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.8 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Green Cauliflower provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cooked Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Cooked Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Cooked Green Cauliflower:

• 1 lb of Cooked Green Cauliflower contains 1.5 times more Magnesium, 2 times more Potassium and 2.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Green Cauliflower contain similar levels of Calcium, Copper, Iron, Manganese, Phosphorus and Water per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Cooked Green Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cooked Green Cauliflower contains 2.5 times more Omega 3 and 2.1 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Green Cauliflower offer comparable quantities of Carbohydrate, Fiber and Protein per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Cooked Green Cauliflower provide inadequate amounts of Energy and Omega 6 in one pound.