Comparing Nutrients in 7 ounces Frozen Cauliflower VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Frozen Cauliflower	Brazilnuts	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	100% 32g	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	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	6.08% 4.4g	6.38% 4.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	12% 4.56g	39% 15g	38g per day for Men 19-50 years
Protein	7.12% 4g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.32% 0.85mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Brazilnuts	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cauliflower VS Brazilnuts per 7 oz

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

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

• 7 ounces of Frozen Cauliflower have 2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.2 times more Vitamin B6, 2.9 times more Vitamin B9, 69.7 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 12.1 times more Vitamin B1, 1.4 times more Vitamin B5 and 80.7 times more Vitamin E than Frozen Cauliflower, Unprepared.
• 7 ounces of Frozen Cauliflower have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Frozen Cauliflower, Unprepared as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Cauliflower vs Brazilnuts:

• 7 ounces of Frozen Cauliflower have 27 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 7.3 times more Calcium, 56.2 times more Copper, 4.5 times more Iron, 31.3 times more Magnesium, 6.2 times more Manganese, 20.7 times more Phosphorus, 3.4 times more Potassium, 2396.3 times more Selenium and 23.9 times more Zinc than Frozen Cauliflower, Unprepared.
• 7 ounces of Frozen Cauliflower lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Cauliflower have 2.7 times more Omega 3 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 27.5 times more Energy, 248.5 times more Fat, 393.5 times more Saturated Fat, 840.1 times more Omega 6, 2.5 times more Carbohydrate, 3.3 times more Fiber and 7.1 times more Protein than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Brazilnuts offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Frozen Cauliflower provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Frozen Cauliflower VS Brazilnuts

What are the health benefits of Frozen Cauliflower compared to Brazilnuts?

Frozen cauliflower is a low-calorie, nutrient-dense vegetable that is high in fiber, vitamins C and K, and antioxidants. It can help support digestion, immune function, and bone health. On the other hand, Brazil nuts are a good source of selenium, a mineral important for thyroid function and antioxidant defense. However, they are also high in calories and fat. Both foods can be part of a healthy vegan diet, but cauliflower may be a better choice for those looking to manage their weight and increase their vegetable intake.

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

Both frozen cauliflower and Brazil nuts can be beneficial for weight loss, but in different ways. Frozen cauliflower is low in calories and high in fiber, making it a great option for adding volume to your meals without adding excess calories. On the other hand, Brazil nuts are high in healthy fats and protein, which can help keep you feeling full and satisfied. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense foods like frozen cauliflower and Brazil nuts can support your weight loss goals.

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

To gain more muscles while training consistently, it's important to focus on consuming a variety of plant-based protein sources. Both frozen cauliflower and Brazil nuts are nutritious options, but Brazil nuts are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating Brazil nuts into your diet along with other protein-rich plant foods like legumes, tofu, tempeh, and quinoa can help support muscle growth and recovery.

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

Producing frozen cauliflower generally has a lower environmental impact compared to Brazil nuts. Cauliflower is a lower-impact crop in terms of water usage, land use, and greenhouse gas emissions. Brazil nuts, on the other hand, are typically harvested from rainforests in South America, which can contribute to deforestation and habitat destruction. Choosing cauliflower over Brazil nuts can be a more sustainable choice for the environment.