Comparing Nutrients in 7 ounces Cauliflower VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Cauliflower	Broccoli Stalks	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.44% 0.075g	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	8% 10.4g	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	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	24.3% 0.32mg	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	35.2% 141μg	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	206% 185mg	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	Broccoli Stalks	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	9.92% 0.089mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	19.8% 0.45mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	11% 5.95μg	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	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Broccoli Stalks per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Broccoli Stalks:

• 7 ounces of Cauliflower have 1.2 times more Vitamin B5 than Broccoli Stalks.
• While 7 oz of Raw Broccoli Stalks contain more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.9 times more Vitamin C than Raw Cauliflower.
• Both Cauliflower and Broccoli Stalks provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Broccoli Stalks:

• 7 oz of Raw Broccoli Stalks contain 2.2 times more Calcium, 2.1 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 5 times more Selenium and 1.5 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Broccoli Stalks contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Broccoli Stalks contain 8.6 times more Omega 3 and 1.6 times more Protein than Raw Cauliflower.
• Both Cauliflower and Broccoli Stalks offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Raw Broccoli Stalks provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Broccoli Stalks

What are the health benefits of Cauliflower compared to Broccoli Stalks?

Both cauliflower and broccoli stalks are nutritious vegetables that offer a variety of health benefits. Cauliflower is a good source of vitamin C, vitamin K, and fiber, while broccoli stalks are rich in fiber, vitamin C, and vitamin K as well. Both vegetables are low in calories and high in antioxidants, which can help reduce inflammation and protect against chronic diseases. Including a variety of colorful vegetables like cauliflower and broccoli stalks in your diet can help support overall health and well-being.

Can I lose weight easier by eating more Cauliflower or Broccoli Stalks?

Both cauliflower and broccoli stalks are low in calories and high in fiber, making them great choices for weight loss. However, broccoli stalks are slightly higher in fiber and may help you feel fuller for longer. Ultimately, the key to weight loss is maintaining a balanced diet and creating a calorie deficit, so incorporating both cauliflower and broccoli stalks into your meals can be beneficial.

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

Both cauliflower and broccoli stalks are nutritious choices for muscle gain. However, broccoli stalks are slightly higher in protein content, which is important for muscle growth. Therefore, including more broccoli stalks in your diet may be beneficial for muscle building while training consistently.

What is the environmental impact of producing Cauliflower compared to Broccoli Stalks?

Cauliflower production has a higher environmental impact compared to broccoli stalks due to the higher water and land resources required to grow cauliflower. Additionally, cauliflower production can result in more greenhouse gas emissions compared to broccoli stalks. Choosing broccoli stalks over cauliflower can be a more sustainable option for reducing environmental impact.