Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cauliflower	26%	8%	66%

Macro Nutrients

	Frozen Chopped Broccoli	Cauliflower	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.13% 0.023g	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	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	3.73% 2.7g	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	1.9% 1.37g	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	% 1.33g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	7.1% 4g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cauliflower	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	20% 0.26mg	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	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	89% 80mg	76% 68.3mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cauliflower	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.035% 1.4μg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	9.55% 0.22mg	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	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cauliflower per 5 oz

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

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

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.6 times more Vitamin B2, 15.3 times more Vitamin E and 5.2 times more Vitamin K than Cauliflower.
• While 5 oz of Raw Cauliflower contain 2.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cauliflower provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Chopped Broccoli have 2.5 times more Calcium, 1.9 times more Iron, 1.9 times more Manganese, 4.7 times more Selenium and 1.8 times more Zinc than Cauliflower.
• While 5 oz of Raw Cauliflower contain 1.4 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cauliflower contain similar levels of Copper, Magnesium, Phosphorus and Water per five ounces.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 7 times more Omega 3, 1.5 times more Fiber and 1.5 times more Protein than Cauliflower.
• While 5 oz of Raw Cauliflower contain 1.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cauliflower offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cauliflower provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in five ounces.