Comparing Nutrients in 1 pound Cauliflower VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cauliflower	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.9% 113kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	12% 8.66g	9.2% 6.67g	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	6.07% 4.4g	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	% 4.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	36% 13.6g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	45.4% 0.59mg	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	64.6% 259μg	63.5% 254μg	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	243% 219mg	202% 182mg	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	2.4% 0.36mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.98% 100mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	24% 1.9mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	44% 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	28.5% 200mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cauliflower has 2.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.2 times more Vitamin C than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.4 times more Vitamin B2, 16.5 times more Vitamin E and 5.7 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Cauliflower as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cauliflower has 2.1 times more Potassium and 2.7 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.5 times more Calcium, 1.5 times more Iron and 1.4 times more Manganese than Raw Cauliflower.
• Both Cauliflower and Cooked Chopped Frozen Broccoli contain similar levels of Copper, Magnesium, Phosphorus, Zinc and Water per one pound.
• Both Raw Cauliflower as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cauliflower has 1.3 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.8 times more Omega 3, 1.5 times more Fiber and 1.6 times more Protein than Raw Cauliflower.
• Both Cauliflower and Cooked Chopped Frozen Broccoli offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.