Comparing Nutrients in 500 calories Cauliflower VS Frozen Chopped Broccoli

Weight per 500 calories

• Cauliflower: 2000g
• Frozen Chopped Broccoli: 1923g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Cauliflower or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 99g	70.7% 92g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	36% 26g	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	26.8% 19.4g	22% 16g	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	% 19g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	105% 40g	152% 57.7g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	192% 2.5mg	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	285% 1140μg	322% 1288μg	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	1071% 964mg	1205% 1085mg	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	10.7% 1.6mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	44% 440mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	105% 8.4mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	246% 5.65mg	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	126% 880mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	47.5% 1759g	3700g per day for Men 19-50 years

Cauliflower VS Frozen Chopped Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Frozen Chopped Broccoli?

Lets compare vitamin content per 500 calories of Cauliflower vs Frozen Chopped Broccoli:

• 500 calories of Cauliflower have 2.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 1.5 times more Vitamin B2, 14.7 times more Vitamin E and 5 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Frozen Chopped Broccoli provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C per 500 calories.
• 500 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Frozen Chopped Broccoli:

• 500 calories of Cauliflower have 1.5 times more Potassium and 1.3 times more Sodium than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 2.4 times more Calcium, 1.9 times more Iron, 1.8 times more Manganese, 4.5 times more Selenium and 1.7 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Frozen Chopped Broccoli contain similar levels of Copper, Magnesium, Phosphorus and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 1.5 times more Sugars and 1.2 times more Fructose than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 6.7 times more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Raw Cauliflower.
• Both Cauliflower and Frozen Chopped Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Cauliflower as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 500 calories.