Comparing Nutrients in 7 ounces Artichokes VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Cauliflower	26%	8%	66%

Macro Nutrients

	Artichokes	Cauliflower	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	16% 21g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	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	NA	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	NA	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	33.7% 135μg	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	25.8% 23.2mg	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	2.5% 0.38mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Cauliflower	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	31.8% 2.54mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	25.5% 179mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.56% 169g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Artichokes VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Artichokes versus 7 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Artichokes vs Cauliflower:

• 7 ounces of Artichokes have 1.4 times more Vitamin B1 and 2.1 times more Vitamin B3 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2 times more Vitamin B5, 1.6 times more Vitamin B6 and 4.1 times more Vitamin C than Raw Artichokes.
• Both Artichokes and Cauliflower provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin K per seven ounces.
• Both Raw Artichokes as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Artichokes vs Cauliflower:

• 7 ounces of Artichokes have 2 times more Calcium, 5.9 times more Copper, 3 times more Iron, 4 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 1.2 times more Potassium, 3.1 times more Sodium and 1.8 times more Zinc than Cauliflower.
• Both Artichokes and Cauliflower contain similar levels of Water per seven ounces.
• Both Raw Artichokes as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Artichokes have 2.1 times more Carbohydrate, 2.7 times more Fiber and 1.7 times more Protein than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.9 times more Sugars than Raw Artichokes.
• Both Raw Artichokes as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Artichokes VS Cauliflower

What are the health benefits of Artichokes compared to Cauliflower?

Both artichokes and cauliflower are nutritious vegetables with their own unique health benefits. Artichokes are high in fiber, antioxidants, and vitamins C and K, which support digestive health, immune function, and bone health. Cauliflower is rich in vitamin C, vitamin K, and antioxidants, and is known for its anti-inflammatory properties and potential cancer-fighting abilities. Both vegetables can be included in a balanced vegan diet to promote overall health and well-being.

Can I lose weight easier by eating more Artichokes or Cauliflower?

Both artichokes and cauliflower are low in calories and high in fiber, making them great options for weight loss. However, cauliflower is lower in calories compared to artichokes, so it may be slightly more effective for weight loss. Additionally, cauliflower is a versatile vegetable that can be used in various dishes as a low-calorie substitute for higher calorie ingredients.

Should I eat more Artichokes or more Cauliflower to gain more muscles while training consistently?

Both artichokes and cauliflower are nutritious vegetables that can support muscle growth when included in a balanced diet. However, cauliflower is higher in protein and provides more essential nutrients like vitamin C, vitamin K, and fiber compared to artichokes. Therefore, incorporating more cauliflower into your meals may be beneficial for muscle building while training consistently.

What is the environmental impact of producing Artichokes compared to Cauliflower?

Both artichokes and cauliflower have a relatively low environmental impact compared to many other foods. However, cauliflower tends to have a slightly higher environmental impact due to its higher water and land requirements compared to artichokes. Both are nutritious vegetables that can be part of a sustainable and environmentally-friendly diet.