Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Frozen Broccoli Spears	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	4.54% 132kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.64% 0.11g	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	13% 17g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	6.57% 4.76g	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	32.2% 12.2g	38g per day for Men 19-50 years
Protein	24.8% 14g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	30.7% 0.4mg	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	107% 426μg	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	344% 310mg	158% 142mg	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	41% 6.12mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	18.6% 186mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	12% 0.11mg	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	41% 3.27mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	29.6% 0.68mg	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	38.2% 268mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11% 411g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cooked Frozen Cauliflower per 1 lb

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

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

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.5 times more Vitamin B3, 2.5 times more Vitamin B5, 2 times more Vitamin B6, 2.3 times more Vitamin B9, 2.2 times more Vitamin C, 22.5 times more Vitamin E and 8.5 times more Vitamin K than Cooked Frozen Cauliflower.
• 1 pound of Cooked Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E
• Both Frozen Broccoli Spears as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Broccoli Spears has 2.4 times more Calcium, 1.5 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 2.5 times more Phosphorus, 1.8 times more Potassium, 3.2 times more Selenium and 2.6 times more Zinc than Cooked Frozen Cauliflower.
• Both Frozen Broccoli Spears and Cooked Frozen Cauliflower contain similar levels of Water per one pound.
• 1 pound of Cooked Frozen Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 1.5 times more Omega 3, 1.4 times more Carbohydrate, 1.4 times more Sugars and 1.9 times more Protein than Cooked Frozen Cauliflower.
• Both Frozen Broccoli Spears and Cooked Frozen Cauliflower offer comparable quantities of Fiber per one pound.
• Both Frozen Broccoli Spears as well as Boiled and Drained Frozen Cauliflower provide inadequate amounts of Energy and Omega 6 in one pound.