Comparing Nutrients in 7 ounces Frozen Cauliflower VS Fruit Chayote

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Fruit Chayote	15%	5%	80%

Macro Nutrients

	Frozen Cauliflower	Fruit Chayote	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.14% 9.3g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	6.08% 4.4g	4.54% 3.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	7.12% 4g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Fruit Chayote	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.32% 0.85mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	11.6% 0.15mg	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	31.8% 127μg	46% 185μg	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	108% 97mg	17% 15.3mg	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	0.93% 0.14mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Fruit Chayote	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	13.4% 1.07mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	16.3% 0.38mg	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	9.92% 69.5mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	4.96% 184g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cauliflower VS Fruit Chayote per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Cauliflower vs Fruit Chayote:

• 7 ounces of Frozen Cauliflower have 2 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B6, 6.3 times more Vitamin C and 3.6 times more Vitamin K than Fruit Chayote.
• While 7 oz of Raw Fruit Chayote contain 1.8 times more Vitamin B5 and 1.5 times more Vitamin B9 than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Fruit Chayote provide similar amounts of Vitamin B3 per seven ounces.
• Both Frozen Cauliflower, Unprepared as well as Raw Fruit Chayote have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Frozen Cauliflower vs Fruit Chayote:

• 7 ounces of Frozen Cauliflower have 1.3 times more Calcium, 1.6 times more Iron, 1.9 times more Phosphorus and 1.5 times more Potassium than Fruit Chayote.
• While 7 oz of Raw Fruit Chayote contain 4 times more Copper and 4.4 times more Zinc than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Fruit Chayote contain similar levels of Magnesium, Manganese and Water per seven ounces.
• 7 ounces of Frozen Cauliflower lack sufficient amounts of Zinc
• 7 ounces of Fruit Chayote lack sufficient amounts of Calcium
• Both Frozen Cauliflower, Unprepared as well as Raw Fruit Chayote lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Cauliflower have 2.7 times more Omega 3, 1.3 times more Sugars, 1.4 times more Fiber and 2.5 times more Protein than Fruit Chayote.
• Both Frozen Cauliflower and Fruit Chayote offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Fruit Chayote provide inadequate amounts of Protein
• Both Frozen Cauliflower, Unprepared as well as Raw Fruit Chayote provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Cauliflower VS Fruit Chayote

What are the health benefits of Frozen Cauliflower compared to Fruit Chayote?

Frozen cauliflower is a great source of vitamins C, K, and folate, as well as fiber and antioxidants. It can help support immune function, bone health, and digestion. Chayote, on the other hand, is a good source of fiber, vitamin C, and potassium. It can aid in digestion, heart health, and hydration. Both are nutritious options, but cauliflower may offer more variety in terms of vitamins and minerals.

Can I lose weight easier by eating more Frozen Cauliflower or Fruit Chayote?

Both frozen cauliflower and fruit chayote are low in calories and high in fiber, making them great options for weight loss. However, cauliflower is lower in calories and carbohydrates compared to chayote, making it a slightly better choice for weight loss. Incorporating both into your diet can help you feel full and satisfied while keeping your calorie intake in check. Remember to focus on overall balanced nutrition and portion control for effective weight loss.

Should I eat more Frozen Cauliflower or more Fruit Chayote to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Frozen cauliflower is low in protein, so I would recommend incorporating more protein-rich foods like legumes, tofu, tempeh, and seitan into your diet. Additionally, fruit chayote is not particularly high in protein either. Instead, consider adding protein-rich fruits like bananas, guava, and avocado to your meals. Remember to also include whole grains, nuts, and seeds to support muscle growth and recovery.

What is the environmental impact of producing Frozen Cauliflower compared to Fruit Chayote?

Both frozen cauliflower and fruit chayote have relatively low environmental impacts compared to animal products. However, producing frozen cauliflower typically requires less water, land, and energy compared to fruit chayote. Additionally, cauliflower is a good source of fiber, vitamins, and minerals, making it a nutritious choice for a plant-based diet.