Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Frozen Chopped Broccoli	Frozen Cauliflower	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	7.14% 9.3g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	6.08% 4.4g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	12% 4.56g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	7.12% 4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	5.32% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	18.8% 0.24mg	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	33.2% 133μg	31.8% 127μg	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	124% 112mg	108% 97mg	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	16% 2.42mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	11% 111mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	6.84% 0.062mg	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	20% 1.6mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	17% 0.39mg	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	14% 99mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Frozen Cauliflower per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have 52 times more Vitamin A, 1.4 times more Vitamin B2, 2.1 times more Vitamin B5, 17.4 times more Vitamin E and 5.5 times more Vitamin K than Frozen Cauliflower.
• Both Frozen Chopped Broccoli and Frozen Cauliflower provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Frozen Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Frozen Cauliflower:

• 7 ounces of Frozen Chopped Broccoli have 2.5 times more Calcium, 1.2 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 3.5 times more Selenium and 2.8 times more Zinc than Frozen Cauliflower.
• Both Frozen Chopped Broccoli and Frozen Cauliflower contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Frozen Cauliflower lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Fiber and 1.4 times more Protein than Frozen Cauliflower.
• While 7 oz of Frozen Cauliflower, Unprepared contain 1.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Cauliflower offer comparable quantities of Omega 3 and Carbohydrate per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Frozen Cauliflower

What are the health benefits of Frozen Chopped Broccoli compared to Frozen Cauliflower?

Both frozen chopped broccoli and frozen cauliflower are excellent sources of vitamins, minerals, and fiber. Broccoli is particularly high in vitamin C, vitamin K, and folate, while cauliflower is rich in vitamin C, vitamin K, and antioxidants. Both vegetables can support a healthy immune system, aid in digestion, and contribute to overall health. It's great to include a variety of vegetables in your diet to ensure you're getting a wide range of nutrients.

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

Both frozen chopped broccoli and frozen 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 broccoli, which may make it slightly more beneficial for weight loss. Ultimately, the key to losing weight is creating a calorie deficit, so incorporating either of these vegetables into your diet along with a balanced meal plan and regular physical activity can help you achieve your weight loss goals.

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

Both frozen chopped broccoli and frozen cauliflower are excellent choices for muscle gain as they are low in calories but high in nutrients and fiber. However, broccoli is slightly higher in protein compared to cauliflower, so if you are looking to specifically support muscle growth, you may want to include more frozen chopped broccoli in your diet. Additionally, make sure to include a variety of plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds to support muscle development.

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

Both frozen chopped broccoli and frozen cauliflower have a relatively low environmental impact compared to other food products. However, producing frozen cauliflower typically requires less water and energy compared to frozen broccoli due to differences in cultivation and processing methods. Choosing either option can still be a sustainable choice for the environment.