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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Green Cauliflower	30%	7%	63%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Green Cauliflower	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	9.48% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	6.85% 8.9g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	6.1% 4.42g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	7.1% 4g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Green Cauliflower	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	6.03% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	22.5% 0.29mg	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	23.7% 95μg	14.5% 58μg	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	89% 80mg	114% 103mg	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	11.5% 1.73mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	24.6% 29.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Green Cauliflower	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	6.3% 0.057mg	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	14.4% 1.15mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	15% 0.34mg	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	10% 71mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.43% 127g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Frozen Chopped Broccoli have 7.4 times more Vitamin A, 1.6 times more Vitamin B9, 30.5 times more Vitamin E and 3.9 times more Vitamin K than Cooked Green Cauliflower.
• While 5 oz of Cooked Green Cauliflower contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.3 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Green Cauliflower provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cooked Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Chopped Broccoli have 1.8 times more Calcium, 1.2 times more Manganese and 3.5 times more Selenium than Cooked Green Cauliflower.
• While 5 oz of Cooked Green Cauliflower contain 1.3 times more Potassium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Green Cauliflower contain similar levels of Copper, Iron, Magnesium, Phosphorus and Water per five ounces.
• 5 ounces of Cooked Green Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cooked Green Cauliflower contain 1.3 times more Carbohydrate and 2.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Green Cauliflower offer comparable quantities of Omega 3, Fiber and Protein per five ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Green Cauliflower provide inadequate amounts of Energy and Omega 6 in five ounces.