Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Frozen Broccoli Spears	Green Cauliflower	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	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	7.75% 4.34g	7.47% 4.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	19.7% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	33.3% 133μg	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	108% 97mg	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	12.8% 1.9mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Green Cauliflower	Recommended Dietary Allowance
Calcium	5.8% 58mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	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	12.8% 1.02mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	12% 83.6mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	12.5% 425mg	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	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.44% 127g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Green Cauliflower:

• 5 ounces of Frozen Broccoli Spears have 7.1 times more Vitamin A, 1.6 times more Vitamin B9, 33.8 times more Vitamin E and 5 times more Vitamin K than Green Cauliflower.
• While 5 oz of Raw Green Cauliflower contain 1.6 times more Vitamin B3, 2.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin C than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Green Cauliflower provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Broccoli Spears as well as Raw Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Broccoli Spears have 1.2 times more Calcium and 3.2 times more Selenium than Green Cauliflower.
• While 5 oz of Raw Green Cauliflower contain 1.9 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Green Cauliflower contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Green Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 1.2 times more Omega 3 than Green Cauliflower.
• While 5 oz of Raw Green Cauliflower contain 2.1 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Green Cauliflower offer comparable quantities of Carbohydrate, Fiber and Protein per five ounces.
• Both Frozen Broccoli Spears as well as Raw Green Cauliflower provide inadequate amounts of Energy and Omega 6 in five ounces.