Comparing Nutrients in 7 ounces Frozen Cauliflower VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Frozen Cauliflower	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	215% 36.5g	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	51% 66.5g	130g per day for Men 19-50 years
Sugars	6.08% 4.4g	NA	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	NA	38g per day for Men 19-50 years
Protein	7.12% 4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Dried Beechnuts	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	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.32% 0.85mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.93% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cauliflower VS Dried Beechnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Cauliflower vs Dried Beechnuts:

• 7 ounces of Frozen Cauliflower have 3.1 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 6 times more Vitamin B1, 5.3 times more Vitamin B2, 2 times more Vitamin B3, 6.8 times more Vitamin B5, 5.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Cauliflower vs Dried Beechnuts:

• 7 ounces of Frozen Cauliflower have 22 times more Calcium, more Magnesium, more Phosphorus and 14 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 21.6 times more Copper, 4.6 times more Iron, 6.8 times more Manganese, 5.3 times more Potassium, 1.6 times more Sodium and 2.1 times more Zinc than Frozen Cauliflower, Unprepared.
• 7 ounces of Frozen Cauliflower lack sufficient amounts of Zinc
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 24 times more Energy, 185.2 times more Fat, 139.5 times more Saturated Fat, 17.3 times more Omega 3, 634.1 times more Omega 6, 7.2 times more Carbohydrate and 3.1 times more Protein than Frozen Cauliflower, Unprepared.
• 7 ounces of Frozen Cauliflower provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Frozen Cauliflower VS Dried Beechnuts

What are the health benefits of Frozen Cauliflower compared to Dried Beechnuts?

Frozen cauliflower is a great source of vitamins, minerals, and antioxidants, including vitamin C, vitamin K, and folate. It is low in calories and high in fiber, making it a good choice for weight management and digestive health. On the other hand, dried beech nuts are high in healthy fats, protein, and fiber, providing a good source of energy and satiety. However, they are also high in calories and should be consumed in moderation. Overall, both frozen cauliflower and dried beech nuts offer unique health benefits and can be included in a balanced vegan diet.

Can I lose weight easier by eating more Frozen Cauliflower or Dried Beechnuts?

Eating more frozen cauliflower would likely be more beneficial for weight loss compared to dried beechnuts. Frozen cauliflower is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Dried beechnuts, on the other hand, are higher in calories and fat, which may make it easier to consume more calories than needed for weight loss.

Should I eat more Frozen Cauliflower or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to focus on consuming a variety of plant-based protein sources. Frozen cauliflower is low in protein, while dried beech nuts are higher in protein and healthy fats. Therefore, incorporating more dried beech nuts into your diet may be more beneficial for muscle growth. Additionally, including other plant-based protein sources such as legumes, tofu, tempeh, and nuts and seeds can help support muscle development.

What is the environmental impact of producing Frozen Cauliflower compared to Dried Beechnuts?

Producing frozen cauliflower generally has a lower environmental impact compared to dried beechnuts. Cauliflower requires less water, land, and energy to produce compared to beechnuts. Additionally, cauliflower is typically grown in more sustainable farming practices, whereas beechnuts may require more resources and have a higher carbon footprint due to processing and transportation.