Comparing Nutrients in 7 ounces Cauliflower VS Arugula

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Arugula	33%	19%	48%

Macro Nutrients

	Cauliflower	Arugula	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.86g	5.57% 7.24g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	5.6% 4.07g	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	2.66% 1.92g	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	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	9.14% 5.1g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Arugula	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	11% 0.14mg	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	48% 192μg	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	106% 96mg	33% 29.8mg	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	1.06% 0.16mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Arugula	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	16.8% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	10.4% 0.83mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	27.7% 0.64mg	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	12.5% 87.3mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Arugula per 7 oz

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

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

• 7 ounces of Cauliflower have 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 3.2 times more Vitamin C than Arugula.
• While 7 oz of Raw Arugula contain more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B9, 5.4 times more Vitamin E and 7 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Arugula provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Arugula have insufficient amounts of Vitamin B3
• Both Raw Cauliflower as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Arugula:

• 7 oz of Raw Arugula contain 7.3 times more Calcium, 1.9 times more Copper, 3.5 times more Iron, 3.1 times more Magnesium, 2.1 times more Manganese and 1.7 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Arugula contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• Both Raw Cauliflower as well as Raw Arugula lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 1.4 times more Carbohydrate and 1.3 times more Fiber than Arugula.
• While 7 oz of Raw Arugula contain 11.3 times more Omega 3 and 1.3 times more Protein than Raw Cauliflower.
• Both Cauliflower and Arugula offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Raw Arugula provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Arugula

What are the health benefits of Cauliflower compared to Arugula?

Cauliflower is a good source of vitamin C, vitamin K, and fiber, while arugula is rich in vitamin K, vitamin A, and antioxidants. Both vegetables are low in calories and can help support overall health and well-being when included in a balanced vegan diet.

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

Both cauliflower and arugula are low in calories and high in fiber, making them great choices for weight loss. However, cauliflower is slightly higher in calories and carbohydrates compared to arugula. Arugula is also a good source of vitamins and minerals, such as vitamin K and calcium. Ultimately, both can be beneficial for weight loss when incorporated into a balanced diet, but arugula may be slightly lower in calories and carbohydrates compared to cauliflower.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both cauliflower and arugula are nutritious vegetables, but they are not high in protein. To support muscle growth, focus on incorporating protein-rich plant foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, edamame, quinoa, nuts, and seeds into your diet. Additionally, ensure you are consuming an adequate amount of calories and engaging in strength training exercises to support muscle development.

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

Cauliflower has a higher environmental impact compared to arugula due to its higher water and land requirements for cultivation. Additionally, cauliflower production emits more greenhouse gases compared to arugula. Choosing arugula over cauliflower can help reduce your environmental footprint.