Comparing Nutrients in 7 ounces Bananas VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Cauliflower	26%	8%	66%

Macro Nutrients

	Bananas	Cauliflower	Recommended Dietary Allowance
Energy	6.1% 177kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	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	35% 45.3g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	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	13.3% 9.62g	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	% 9.9g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 4.74g	% 0g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Bananas	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	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	19% 17.3mg	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	1.32% 0.2mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Cauliflower	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	6.45% 0.52mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	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	6.24% 43.7mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4% 149g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Cauliflower per 7 oz

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

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

• 7 ounces of Bananas have 1.2 times more Vitamin B2, 1.3 times more Vitamin B3 and 2 times more Vitamin B6 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.6 times more Vitamin B1, 2 times more Vitamin B5, 2.9 times more Vitamin B9, 5.5 times more Vitamin C and 31 times more Vitamin K than Raw Bananas.
• 7 ounces of Bananas have insufficient amounts of Vitamin K
• Both Raw Bananas 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 Bananas vs Cauliflower:

• 7 ounces of Bananas have 2 times more Copper, 1.8 times more Magnesium and 1.7 times more Manganese than Cauliflower.
• While 7 oz of Raw Cauliflower contain 4.4 times more Calcium, 1.6 times more Iron, 2 times more Phosphorus, 30 times more Sodium and 1.8 times more Zinc than Raw Bananas.
• Both Bananas and Cauliflower contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Bananas lack sufficient amounts of Calcium and Zinc
• Both Raw Bananas as well as Raw Cauliflower lack sufficient amounts of Fluoride and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bananas have 3.6 times more Energy, 4.6 times more Carbohydrate, 6.4 times more Sugars, 5 times more Fructose and 1.3 times more Fiber than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.8 times more Protein than Raw Bananas.
• 7 ounces of Bananas provide inadequate amounts of Protein
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Bananas as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Bananas VS Cauliflower

What are the health benefits of Bananas compared to Cauliflower?

Bananas are a good source of potassium, vitamin C, and dietary fiber, which can help support heart health, digestion, and immune function. Cauliflower is rich in vitamin C, vitamin K, and antioxidants, which can help boost immunity, reduce inflammation, and support bone health. Both bananas and cauliflower are nutritious choices, but they offer different health benefits due to their unique nutrient profiles.

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

Both bananas and cauliflower can be part of a healthy weight loss diet, but cauliflower is lower in calories and carbohydrates compared to bananas. Cauliflower is also high in fiber, which can help you feel full and satisfied, making it easier to manage your weight. Incorporating a variety of fruits and vegetables, including cauliflower, into your diet can support your weight loss goals.

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

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both bananas and cauliflower can be beneficial for muscle growth, but for optimal results, focus on a balanced diet that includes a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds. Additionally, make sure to consume an adequate amount of carbohydrates for energy and recovery.

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

Bananas have a higher environmental impact compared to cauliflower due to factors such as long-distance transportation, water usage, and potential pesticide use in banana cultivation. Cauliflower, being a locally grown vegetable with lower water requirements, generally has a lower environmental footprint.