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When you pick a vegetable it starts losing nutrition immediately. During the time it takes to get on the truck, into the store, be shelved, bought by you, cooked, it’s contently losing vitamins ect .
Frozen products that are flash frozen on site immediately after picking retain these nutrients longer
I agree Frozen is usually better at holding nutrients as far a cauliflower, rice it and use in place of the mash potato’s, I have used that, mashed sweet potato, corn bread even biscuits I figure I’m not really a shepard so why should I worry about what I use, I’ll use what I have