Comparing Nutrients in 7 ounces Asparagus VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Cauliflower	26%	8%	66%

Macro Nutrients

	Asparagus	Cauliflower	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	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	5.92% 7.7g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	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	2.74% 2g	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	% 1.3g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 0.46g	% 0g	g per day for Men 19-50 years
Fiber	11% 4.17g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Cauliflower	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	25.8% 103μg	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	12.3% 11mg	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	15% 2.24mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.8% 82.6μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Cauliflower	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	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	53% 4.25mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	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	14.7% 103mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	5% 185g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Asparagus VS Cauliflower per 7 oz

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

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

• 7 ounces of Asparagus have more Vitamin A, 2.9 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3, 14.1 times more Vitamin E and 2.7 times more Vitamin K than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.4 times more Vitamin B5, 2 times more Vitamin B6 and 8.6 times more Vitamin C than Raw Asparagus.
• Both Asparagus and Cauliflower provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Asparagus as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Asparagus vs Cauliflower:

• 7 ounces of Asparagus have 4.8 times more Copper, 5.1 times more Iron, 3.8 times more Selenium and 2 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.5 times more Potassium and 15 times more Sodium than Raw Asparagus.
• Both Asparagus and Cauliflower contain similar levels of Calcium, Magnesium, Manganese, Phosphorus and Water per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Cauliflower contain 1.3 times more Carbohydrate than Raw Asparagus.
• Both Asparagus and Cauliflower offer comparable quantities of Sugars, Fiber and Protein per seven ounces.
• Both Raw Asparagus as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Asparagus VS Cauliflower

What are the health benefits of Asparagus compared to Cauliflower?

Asparagus is a good source of fiber, folate, and vitamins A, C, and K. It also contains antioxidants that may help reduce inflammation and support digestive health. Cauliflower is rich in vitamins C and K, as well as fiber and antioxidants that can help boost immunity and reduce the risk of chronic diseases. Both vegetables are low in calories and can be a nutritious addition to a balanced vegan diet.

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

Both asparagus and 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 asparagus, so it may be a slightly better option for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense, low-calorie foods like asparagus and cauliflower into your diet can help support your weight loss goals.

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

Both asparagus and cauliflower are nutritious vegetables that can support muscle growth when included in a balanced diet. Asparagus is a good source of vitamin K, which is important for bone health and may support muscle function. Cauliflower is rich in vitamin C, which can help with collagen production for muscle repair and growth. To support muscle growth while training consistently, it's important to focus on consuming a variety of nutrient-dense foods, including a mix of vegetables like asparagus and cauliflower, along with adequate protein from plant-based sources such as legumes, tofu, tempeh, and nuts.

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

Asparagus has a higher environmental impact compared to cauliflower due to its longer growing season, higher water requirements, and the need for more land and resources to cultivate. Cauliflower, on the other hand, is a more sustainable option as it requires less water, land, and resources to grow, making it a more environmentally friendly choice.