Comparing Nutrients in 7 ounces Green Cauliflower VS In Pod Fava Beans

Macros Ratio

	Protein	Fat	Carbs
Green Cauliflower	30%	7%	63%
In Pod Fava Beans	29%	6%	65%

Macro Nutrients

	Green Cauliflower	In Pod Fava Beans	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	3.64% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.3% 12g	27% 35g	130g per day for Men 19-50 years
Sugars	8.3% 6g	25.2% 18.3g	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	16.7% 6.35g	39% 15g	38g per day for Men 19-50 years
Protein	10.5% 5.85g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Green Cauliflower	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.4mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	16% 0.21mg	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	28.3% 113μg	73.4% 294μg	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	194% 175mg	8.16% 7.34mg	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	0.53% 0.079mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.4% 40μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Cauliflower	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	88.6% 0.8mg	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	18% 1.45mg	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	57% 1.3mg	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	17.6% 123mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.8% 178g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Cauliflower VS In Pod Fava Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Green Cauliflower versus 7 oz of In Pod Fava Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Green Cauliflower vs In Pod Fava Beans:

• 7 ounces of Green Cauliflower have 3.1 times more Vitamin B5, 2.1 times more Vitamin B6 and 23.8 times more Vitamin C than In Pod Fava Beans.
• While 7 oz of Raw In Pod Fava Beans contain 1.7 times more Vitamin B1, 2.8 times more Vitamin B2, 3.1 times more Vitamin B3, 2.6 times more Vitamin B9, 29 times more Vitamin E and 2 times more Vitamin K than Raw Green Cauliflower.
• 7 ounces of Green Cauliflower have insufficient amounts of Vitamin E
• Both Raw Green Cauliflower as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Green Cauliflower vs In Pod Fava Beans:

• 7 ounces of Green Cauliflower have 1.2 times more Water than In Pod Fava Beans.
• While 7 oz of Raw In Pod Fava Beans contain 9.8 times more Copper, 2.1 times more Iron, 1.7 times more Magnesium, 2.7 times more Manganese, 2.1 times more Phosphorus and 1.6 times more Zinc than Raw Green Cauliflower.
• Both Green Cauliflower and In Pod Fava Beans contain similar levels of Calcium and Potassium per seven ounces.
• Both Raw Green Cauliflower as well as Raw In Pod Fava Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Cauliflower have 3.5 times more Omega 3 than In Pod Fava Beans.
• While 7 oz of Raw In Pod Fava Beans contain 2.8 times more Energy, 2.9 times more Carbohydrate, 3 times more Sugars, 2.3 times more Fiber and 2.7 times more Protein than Raw Green Cauliflower.
• 7 ounces of Green Cauliflower provide inadequate amounts of Energy
• 7 ounces of In Pod Fava Beans provide inadequate amounts of Omega 3
• Both Raw Green Cauliflower as well as Raw In Pod Fava Beans provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Green Cauliflower VS In Pod Fava Beans

What are the health benefits of Green Cauliflower compared to In Pod Fava Beans?

Green cauliflower is a good source of vitamins C and K, as well as fiber and antioxidants. In pod fava beans are high in protein, fiber, and folate. Both are nutritious options for a plant-based diet, but green cauliflower may be easier to incorporate into various dishes due to its versatility.

Can I lose weight easier by eating more Green Cauliflower or In Pod Fava Beans?

Both green cauliflower and in pod fava beans are nutritious choices for weight loss due to their high fiber content and low calorie density. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall calorie intake and portion sizes in addition to incorporating these healthy foods into your diet. Remember to also include a variety of fruits, vegetables, whole grains, and plant-based proteins for a well-rounded and balanced approach to weight loss.

Should I eat more Green Cauliflower or more In Pod Fava Beans to gain more muscles while training consistently?

Both green cauliflower and in pod fava beans are nutritious choices for muscle building. Green cauliflower is rich in vitamins, minerals, and antioxidants that support muscle recovery and growth. In pod fava beans are high in protein, fiber, and iron, which are essential for muscle repair and strength. To maximize muscle gain while training consistently, it is recommended to include a variety of plant-based foods in your diet, including both green cauliflower and in pod fava beans.

What is the environmental impact of producing Green Cauliflower compared to In Pod Fava Beans?

Both Green Cauliflower and In Pod Fava Beans have relatively low environmental impacts compared to animal-based foods. Green Cauliflower requires less water and land to grow compared to traditional white cauliflower, making it a more sustainable option. In Pod Fava Beans are nitrogen-fixing plants, which can help improve soil health and reduce the need for synthetic fertilizers. Overall, both options are good choices for reducing your environmental footprint.