Comparing Nutrients in 500 calories Green CauliflowerVS Frozen Chopped Broccoli

Weight per 500 calories

Green Cauliflower

1613g

Frozen Chopped Broccoli

1923g

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

Which food has more nutrients per 500 calories - Green Cauliflower or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Green Cauliflower

30%

63%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Green Cauliflowervs Frozen Chopped Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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5%4.84g

Fat

5.75%5.58g

4.84 gvs5.58 g

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

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2.37%0.76g

Saturated Fat

2.64%0.85g

0.76 gvs0.85 g

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

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105%1.68g

Omega 3

126%2g

1.68 gvs2 g

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

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2.75%0.47g

Omega 6

3.5%0.6g

0.47 gvs0.6 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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75.6%98g

Carbohydrate

70.7%92g

98 gvs92 g

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

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67.4%49g

Sugars

36%26g

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

49 gvs26 g

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

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Fructose

22%16g

≤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 gvs16 g

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

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Glucose

%14.4g

NA gvs14.4 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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136%51.6g

Fiber

152%57.7g

51.6 gvs57.7 g

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

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85%47.6g

Protein

96%54g

47.6 gvs54 g

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

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Vitamins

Green Cauliflowervs Frozen Chopped Broccoli

14.3%129μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

129 μgvs1000 μg

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

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108%1.3mg

Vitamin B1

85%1mg

Thiamine

1.3 mgvs1 mg

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

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127%1.65mg

Vitamin B2

142%1.85mg

Riboflavin

1.65 mgvs1.85 mg

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

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74%12mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

12 mgvs9.04 mg

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

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225%11.2mg

Vitamin B5

107%5.37mg

Pantothenic acid

11.2 mgvs5.37 mg

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

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275%3.6mg

Vitamin B6

192%2.5mg

Pyridoxine

3.6 mgvs2.5 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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230%919μg

Vitamin B9

322%1288μg

Folates and Folic Acid

919 μgvs1288 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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1579%1421mg

Vitamin C

1205%1085mg

Ascorbic acid

1421 mgvs1085 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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4.3%0.65mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

0.65 mgvs23.5 mg

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

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272%326μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

326 μgvs1560 μg

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

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Minerals

Green Cauliflowervs Frozen Chopped Broccoli

53.2%532mg

Calcium

108%1077mg

532 mgvs1077 mg

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

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73.5%0.66mg

Copper

81%0.73mg

0.66 mgvs0.73 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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147%11.8mg

Iron

195%15.6mg

11.8 mgvs15.6 mg

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

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77%323mg

Magnesium

82.4%346mg

323 mgvs346 mg

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

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173%4mg

Manganese

246%5.65mg

4 mgvs5.65 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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143%1000mg

Phosphorus

137%962mg

1000 mgvs962 mg

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

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142%4839mg

Potassium

120%4077mg

4839 mgvs4077 mg

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

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17.6%9.68μg

Selenium

98%54μg

9.68 μgvs54 μg

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

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24.7%371mg

Sodium

30.8%462mg

371 mgvs462 mg

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

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94%10.3mg

Zinc

84%9.23mg

10.3 mgvs9.23 mg

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

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39%1448g

Water

47.5%1759g

1448 gvs1759 g

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

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Lets compare vitamin content per 500 calories of Green Cauliflower vs Frozen Chopped Broccoli:

Raw Green Cauliflower has 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.3 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 7.8 times more Vitamin A, 1.4 times more Vitamin B9, 36.4 times more Vitamin E and 4.8 times more Vitamin K than Raw Green Cauliflower.
Both Raw Green Cauliflower and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 500 kcal.
Both Raw Green Cauliflower as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Green Cauliflower vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 2 times more Calcium, 1.3 times more Iron, 1.4 times more Manganese and 5.6 times more Selenium than Raw Green Cauliflower.
Both Raw Green Cauliflower and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper, Magnesium, Phosphorus, Potassium, Sodium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Green Cauliflower has 1.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
Both Raw Green Cauliflower and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat, Omega 3, Carbohydrate, Fiber and Protein per 500 kcal.
Both Raw Green Cauliflower as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Green CauliflowerVS Cooked Green CauliflowerFrozen Chopped BroccoliVS Cooked Green CauliflowerGreen CauliflowerVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Green CauliflowerVS Frozen Chopped Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Green Cauliflower or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: