Comparing Nutrients in 7 ounces Cauliflower VS Borage

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Borage	28%	24%	48%

Macro Nutrients

	Cauliflower	Borage	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.27% 0.22g	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	4.67% 6.07g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	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	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	NA	38g per day for Men 19-50 years
Protein	6.8% 3.8g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Borage	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.3% 417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	13% 0.17mg	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	6.45% 25.8μg	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	77% 69.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Borage	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	28.7% 0.26mg	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	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	30% 0.69mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.94% 183g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Borage per 7 oz

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

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

• 7 ounces of Cauliflower have 16.3 times more Vitamin B5, 2.2 times more Vitamin B6, 4.4 times more Vitamin B9 and 1.4 times more Vitamin C than Borage.
• While 7 oz of Raw Borage contain more Vitamin A, 2.5 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Borage provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A
• 7 ounces of Borage have insufficient amounts of Vitamin B5
• Both Raw Cauliflower as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Borage:

• 7 ounces of Cauliflower have 1.4 times more Zinc than Borage.
• While 7 oz of Raw Borage contain 4.2 times more Calcium, 3.3 times more Copper, 7.9 times more Iron, 3.5 times more Magnesium, 2.3 times more Manganese, 1.6 times more Potassium and 2.7 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Borage contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Borage lack sufficient amounts of Zinc
• Both Raw Cauliflower as well as Raw Borage lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 1.6 times more Carbohydrate than Borage.
• Both Cauliflower and Borage offer comparable quantities of Protein per seven ounces.
• Both Raw Cauliflower as well as Raw Borage provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Borage

What are the health benefits of Cauliflower compared to Borage?

Cauliflower is a great source of vitamin C, vitamin K, and fiber, which can support immune health, bone health, and digestion. Borage, on the other hand, is rich in gamma-linolenic acid (an omega-6 fatty acid) and antioxidants, which may help reduce inflammation and support skin health. Both are nutritious options, but cauliflower is more commonly consumed and versatile in cooking.

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

Both cauliflower and borage are low in calories and high in fiber, making them excellent choices for weight loss. However, cauliflower is more commonly consumed and versatile in recipes, making it easier to incorporate into your diet regularly. Borage is less common and may be harder to find in stores. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating either of these vegetables into a balanced diet can help support your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Cauliflower is a good source of vitamins and minerals but is not a significant source of protein. Borage, on the other hand, is not commonly consumed as a food and is not typically known for its muscle-building properties. Instead, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet to support muscle growth and recovery.

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

Cauliflower has a lower environmental impact compared to Borage. Cauliflower requires less water, land, and resources to grow, making it a more sustainable option. Additionally, cauliflower is more widely available and easier to cultivate, further reducing its environmental footprint.