Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Frozen Broccoli Spears	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	1.4% 41kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.2% 0.034g	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	4.1% 5.3g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	2.05% 1.5g	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	10% 3.83g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	2.75% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	9.6% 0.12mg	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	33.3% 133μg	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	108% 97mg	49.3% 44.4mg	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	12.8% 1.9mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	5.8% 58mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	3.78% 0.034mg	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	12.8% 1.02mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	9.24% 0.21mg	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	12% 83.6mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Cooked Frozen Cauliflower per 5 oz

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

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

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.5 times more Vitamin B3, 2.5 times more Vitamin B5, 2 times more Vitamin B6, 2.3 times more Vitamin B9, 2.2 times more Vitamin C, 22.5 times more Vitamin E and 8.5 times more Vitamin K than Cooked Frozen Cauliflower.
• 5 ounces of Cooked Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E
• Both Frozen Broccoli Spears as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Broccoli Spears have 2.4 times more Calcium, 1.5 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 2.5 times more Phosphorus, 1.8 times more Potassium, 3.2 times more Selenium and 2.6 times more Zinc than Cooked Frozen Cauliflower.
• Both Frozen Broccoli Spears and Cooked Frozen Cauliflower contain similar levels of Water per five ounces.
• 5 ounces of Cooked Frozen Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 1.5 times more Omega 3, 1.4 times more Carbohydrate, 1.4 times more Sugars and 1.9 times more Protein than Cooked Frozen Cauliflower.
• Both Frozen Broccoli Spears and Cooked Frozen Cauliflower offer comparable quantities of Fiber per five ounces.
• Both Frozen Broccoli Spears as well as Boiled and Drained Frozen Cauliflower provide inadequate amounts of Energy and Omega 6 in five ounces.