Comparing Nutrients in 7 ounces Frozen Asparagus VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Cauliflower	26%	8%	66%

Macro Nutrients

	Frozen Asparagus	Cauliflower	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.26% 8.14g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	NA	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Cauliflower	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	28% 0.37mg	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	95% 379μg	28.3% 113μg	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	70% 63mg	106% 96mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Cauliflower	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	18% 1.45mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	13.4% 0.31mg	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	18% 127mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	14.8% 502mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.92% 182g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Asparagus versus 7 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Asparagus vs Cauliflower:

• 7 ounces of Frozen Asparagus have more Vitamin A, 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3 and 3.4 times more Vitamin B9 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.5 times more Vitamin C than Frozen Asparagus, Unprepared.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A
• Both Frozen Asparagus, Unprepared as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Asparagus vs Cauliflower:

• 7 ounces of Frozen Asparagus have 3.5 times more Copper, 1.7 times more Iron, 1.3 times more Manganese, 1.5 times more Phosphorus, 2.8 times more Selenium and 2.2 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.8 times more Sodium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Cauliflower contain similar levels of Calcium, Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Asparagus have 1.7 times more Protein than Cauliflower.
• Both Frozen Asparagus and Cauliflower offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• Both Frozen Asparagus, Unprepared as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Asparagus VS Cauliflower

What are the health benefits of Frozen Asparagus compared to Cauliflower?

Both frozen asparagus and cauliflower are nutritious vegetables that offer various health benefits. Asparagus is a good source of fiber, folate, vitamins A, C, and K, as well as antioxidants. It supports digestive health, may help reduce inflammation, and is beneficial for heart health. On the other hand, cauliflower is rich in fiber, vitamins C and K, and antioxidants. It supports digestion, may help reduce the risk of chronic diseases, and is low in calories, making it a great option for weight management. In conclusion, both frozen asparagus and cauliflower offer unique health benefits, so including a variety of vegetables in your diet is key to obtaining a wide range of nutrients and promoting overall health.

Can I lose weight easier by eating more Frozen Asparagus or Cauliflower?

Both frozen asparagus and cauliflower are low in calories and high in fiber, making them great choices for weight loss. However, cauliflower is slightly lower in calories and carbohydrates compared to asparagus, which may make it slightly more beneficial for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating either of these vegetables into a balanced diet along with regular physical activity can help you achieve your weight loss goals.

Should I eat more Frozen Asparagus or more Cauliflower to gain more muscles while training consistently?

Both frozen asparagus and cauliflower are nutritious vegetables that can support muscle growth when consumed as part of a balanced diet. Asparagus is a good source of folate, vitamin K, and antioxidants, while cauliflower is rich in vitamin C, fiber, and antioxidants. To support muscle growth, it is important to focus on consuming an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, nuts, and seeds. Additionally, incorporating a variety of vegetables into your diet can provide essential vitamins, minerals, and antioxidants that support overall health and muscle recovery. Consider including both frozen asparagus and cauliflower in your meals to benefit from their unique nutrient profiles and support your muscle-building goals.

What is the environmental impact of producing Frozen Asparagus compared to Cauliflower?

Producing frozen asparagus generally has a higher environmental impact compared to cauliflower due to factors such as water usage, energy consumption, and transportation. Asparagus is typically grown in water-intensive conditions and requires more resources to cultivate and transport compared to cauliflower. Choosing locally grown, seasonal produce and reducing frozen food consumption can help minimize the environmental impact of food production.