Comparing Nutrients in 1 pound Broccoli Raab VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Broccoli Raab	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	3.44% 100kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	9.94% 13g	13% 17g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	66% 594μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	49% 490mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	121% 9.7mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	47.3% 331mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.5% 426g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Broccoli Raab 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 Broccoli Raab vs Cooked Frozen Cauliflower:

• 1 pound of Broccoli Raab has more Vitamin A, 4.4 times more Vitamin B1, 2.4 times more Vitamin B2, 3.9 times more Vitamin B3, 3.3 times more Vitamin B5, 1.9 times more Vitamin B6, 2 times more Vitamin B9, 27 times more Vitamin E and 18.8 times more Vitamin K than Cooked Frozen Cauliflower.
• While 1 lb of Boiled and Drained Frozen Cauliflower contains 1.5 times more Vitamin C than Raw Broccoli Raab.
• 1 pound of Cooked Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E
• Both Raw Broccoli Raab 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 Broccoli Raab vs Cooked Frozen Cauliflower:

• 1 pound of Broccoli Raab has 6.4 times more Calcium, 1.8 times more Copper, 5.2 times more Iron, 2.4 times more Magnesium, 2.6 times more Manganese, 3 times more Phosphorus, 1.4 times more Potassium, 1.8 times more Sodium and 5.9 times more Zinc than Cooked Frozen Cauliflower.
• Both Broccoli Raab and Cooked Frozen Cauliflower contain similar levels of Water per one pound.
• 1 pound of Cooked Frozen Cauliflower lack sufficient amounts of Calcium and Zinc
• Both Raw Broccoli Raab as well as Boiled and Drained Frozen Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 2.3 times more Omega 3 and 2 times more Protein than Cooked Frozen Cauliflower.
• While 1 lb of Boiled and Drained Frozen Cauliflower contains 1.3 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Cooked Frozen Cauliflower offer comparable quantities of Fiber per one pound.
• Both Raw Broccoli Raab as well as Boiled and Drained Frozen Cauliflower provide inadequate amounts of Energy and Omega 6 in one pound.