Comparing Nutrients in 7 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	1.78% 51.6kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	7.3% 9.5g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cauliflower	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cauliflower	Recommended Dietary Allowance
Calcium	11% 111mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	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	20% 1.6mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	14% 99mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli 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 Chopped Broccoli vs Cauliflower:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

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

• 7 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 7 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 seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Cauliflower

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

Both frozen chopped broccoli and 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 promote overall health. Incorporating a variety of vegetables, including broccoli and cauliflower, into your diet can help ensure you are getting a wide range of nutrients.

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

Both frozen chopped broccoli and cauliflower are low in calories and high in fiber, making them excellent choices for weight loss. However, broccoli is slightly lower in calories and higher in protein compared to cauliflower. Therefore, including more frozen chopped broccoli in your diet may help you feel fuller for longer and support weight loss efforts.

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

Both frozen chopped broccoli and cauliflower are excellent choices for muscle gain due to their high protein content and essential nutrients. However, broccoli is slightly higher in protein and also contains more vitamin C, which is important for muscle recovery and overall health. Therefore, incorporating more frozen chopped broccoli into your diet may be beneficial for muscle growth while training consistently.

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

Both frozen chopped broccoli and cauliflower have a relatively low environmental impact compared to animal products. However, broccoli tends to have a slightly higher impact due to its higher water and energy requirements during cultivation. Choosing organic or locally sourced options can help reduce the environmental footprint of both vegetables.