Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Cauliflower	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 10.6g	7.14% 9.3g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	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	15.7% 5.95g	12% 4.56g	38g per day for Men 19-50 years
Protein	11% 6.07g	7.12% 4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	5.32% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.96% 184g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9, 1.4 times more Vitamin C, 19.3 times more Vitamin E and 6.9 times more Vitamin K than Frozen Cauliflower.
• Both Frozen Broccoli Spears and Frozen Cauliflower provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Frozen Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Broccoli Spears 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 Broccoli Spears vs Frozen Cauliflower:

• 7 ounces of Frozen Broccoli Spears have 1.9 times more Calcium, 1.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 2.4 times more Selenium and 2 times more Zinc than Frozen Cauliflower.
• Both Frozen Broccoli Spears and Frozen Cauliflower contain similar levels of Copper 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 Broccoli Spears have 1.3 times more Omega 3, 1.3 times more Fiber and 1.5 times more Protein than Frozen Cauliflower.
• While 7 oz of Frozen Cauliflower, Unprepared contain 1.5 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Cauliflower offer comparable quantities of Carbohydrate per seven ounces.
• Both Frozen Broccoli Spears as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Frozen Cauliflower

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

Both frozen broccoli spears and frozen cauliflower are excellent sources of vitamins, minerals, and antioxidants. Broccoli is particularly high in vitamin C, vitamin K, and folate, while cauliflower is rich in vitamin C, vitamin K, and fiber. Both vegetables can help support a healthy immune system, aid in digestion, and promote 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 Broccoli Spears or Frozen Cauliflower?

Both frozen broccoli spears 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 weight loss is creating a calorie deficit, so incorporating either of these vegetables into your diet can help you achieve your weight loss goals.

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

Both frozen broccoli spears and frozen cauliflower are excellent choices for muscle gain as they are both rich in essential nutrients like protein, fiber, vitamins, and minerals. However, broccoli spears are slightly higher in protein content compared to cauliflower, making them a great option for muscle building. Additionally, broccoli spears are also a good source of vitamin C, which can help support muscle recovery and overall immune function. Including a variety of both broccoli spears and cauliflower in your diet can provide a well-rounded nutrient profile to support your muscle-building goals.

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

Both frozen broccoli spears and frozen cauliflower have a relatively low environmental impact compared to many other foods. However, cauliflower tends to have a slightly lower carbon footprint than broccoli due to its lower water and energy requirements during cultivation. Both are excellent plant-based options that can contribute to a more sustainable diet.