Comparing Nutrients in 100 calories Boiled CauliflowerVS Frozen Chopped Broccoli

Weight per 100 calories

Boiled Cauliflower

435g

Frozen Chopped Broccoli

385g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Cauliflower or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Cauliflower

26%

15%

59%

Frozen Chopped Broccoli

34%

58%

100 kcal ▼

Macro Nutrients

Boiled Cauliflowervs Frozen Chopped Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2%1.96g

Fat

1.15%1.1g

1.96 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.95%0.3g

Saturated Fat

0.53%0.17g

0.3 gvs0.17 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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45.4%0.73g

Omega 3

25.2%0.4g

0.73 gvs0.4 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.28%0.22g

Omega 6

0.7%0.12g

0.22 gvs0.12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13.7%18g

Carbohydrate

14%18.4g

18 gvs18.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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12.5%9.04g

Sugars

7.16%5.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

9.04 gvs5.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

4.4%3.2g

≤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]

NA gvs3.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%2.9g

NA gvs2.9 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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26.3%10g

Fiber

30.4%11.5g

10 gvs11.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14.3%8g

Protein

19.3%11g

8 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Cauliflowervs Frozen Chopped Broccoli

0.48%4.35μg

Vitamin A

22.2%200μg

RAE, retinol activity equivalents

4.35 μgvs200 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15.2%0.18mg

Vitamin B1

17%0.2mg

Thiamine

0.18 mgvs0.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17.4%0.23mg

Vitamin B2

28.4%0.37mg

Riboflavin

0.23 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.8mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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44%2.2mg

Vitamin B5

21.5%1.07mg

Pantothenic acid

2.2 mgvs1.07 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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58%0.75mg

Vitamin B6

38.5%0.5mg

Pyridoxine

0.75 mgvs0.5 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48%191μg

Vitamin B9

64.4%258μg

Folates and Folic Acid

191 μgvs258 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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214%193mg

Vitamin C

241%217mg

Ascorbic acid

193 mgvs217 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.03%0.3mg

Vitamin E

31.3%4.7mg

Tocopherols and Tocotrienols

0.3 mgvs4.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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50%60μg

Vitamin K

260%312μg

Phytomenadione or phylloquinone

60 μgvs312 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Cauliflowervs Frozen Chopped Broccoli

6.96%69.6mg

Calcium

21.5%215mg

69.6 mgvs215 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.7%0.078mg

Copper

16.2%0.15mg

0.078 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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17.4%1.4mg

Iron

39%3.1mg

1.4 mgvs3.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.3%39mg

Magnesium

16.5%69.2mg

39 mgvs69.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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25%0.57mg

Manganese

49%1.13mg

0.57 mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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20%139mg

Phosphorus

27.5%192mg

139 mgvs192 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18%617mg

Potassium

24%815mg

617 mgvs815 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.74%2.6μg

Selenium

19.6%10.8μg

2.6 μgvs10.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.35%65.2mg

Sodium

6.15%92mg

65.2 mgvs92 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.7%0.74mg

Zinc

16.8%1.85mg

0.74 mgvs1.85 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11%404g

Water

9.5%352g

404 gvs352 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Cauliflower vs Frozen Chopped Broccoli:

Boiled and Drained Cauliflower has 2.1 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 46 times more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B9, 15.4 times more Vitamin E and 5.2 times more Vitamin K than Boiled and Drained Cauliflower.
Both Boiled and Drained Cauliflower and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per 100 kcal.
Both Boiled and Drained Cauliflower as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Cauliflower vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 3.1 times more Calcium, 1.9 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium, 4.1 times more Selenium, 1.4 times more Sodium and 2.5 times more Zinc than Boiled and Drained Cauliflower.
Both Boiled and Drained Cauliflower and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Cauliflower has 1.8 times more Fat, 1.8 times more Omega 3, 1.8 times more Omega 6 and 1.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Protein than Boiled and Drained Cauliflower.
Both Boiled and Drained Cauliflower and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
Both Boiled and Drained Cauliflower as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled CauliflowerVS Frozen CauliflowerFrozen Chopped BroccoliVS Frozen CauliflowerBoiled CauliflowerVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 100 calories Boiled CauliflowerVS Frozen Chopped Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Cauliflower or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: