Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Green Cauliflower

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Green Cauliflower	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	6.64% 8.63g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	5.92% 4.3g	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	11% 4.25g	12% 4.54g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	7.47% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	19.7% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	24.2% 0.31mg	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	20% 79.4μg	20% 80.8μg	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	63% 57mg	139% 125mg	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	12.5% 1.87mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Green Cauliflower	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	6.46% 0.058mg	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	11% 0.86mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	15.2% 0.35mg	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	9.92% 69.5mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Green Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Green Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Green Cauliflower:

• 5 ounces of Cooked Chopped Frozen Broccoli have 6.4 times more Vitamin A, 33 times more Vitamin E and 4.4 times more Vitamin K than Green Cauliflower.
• While 5 oz of Raw Green Cauliflower contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Green Cauliflower provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Raw Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Green Cauliflower:

• 5 oz of Raw Green Cauliflower contain 1.5 times more Magnesium, 1.3 times more Phosphorus, 2.1 times more Potassium and 2.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Green Cauliflower contain similar levels of Calcium, Copper, Iron, Manganese and Water per five ounces.
• Both Boiled Chopped Frozen Broccoli as well as Raw Green Cauliflower lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Green Cauliflower contain 2.5 times more Omega 3 and 2.1 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Green Cauliflower offer comparable quantities of Carbohydrate, Fiber and Protein per five ounces.
• Both Boiled Chopped Frozen Broccoli as well as Raw Green Cauliflower provide inadequate amounts of Energy and Omega 6 in five ounces.