Comparing Nutrients in 7 ounces Cauliflower VS Fruit Chayote

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Fruit Chayote	15%	5%	80%

Macro Nutrients

	Cauliflower	Fruit Chayote	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.25% 0.042g	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	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	4.54% 3.3g	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	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Fruit Chayote	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	11.6% 0.15mg	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	46% 185μg	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	17% 15.3mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Fruit Chayote	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	27% 0.24mg	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	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	16.3% 0.38mg	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	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	4.94% 183g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Fruit Chayote per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Fruit Chayote:

• 7 ounces of Cauliflower have 2 times more Vitamin B1, 2.1 times more Vitamin B2, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6, 6.3 times more Vitamin C and 3.8 times more Vitamin K than Fruit Chayote.
• While 7 oz of Raw Fruit Chayote contain 1.6 times more Vitamin B9 than Raw Cauliflower.
• Both Cauliflower and Fruit Chayote provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw Cauliflower as well as Raw Fruit Chayote have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Fruit Chayote:

• 7 ounces of Cauliflower have 1.3 times more Calcium, 1.2 times more Iron, 1.3 times more Magnesium, 2.4 times more Phosphorus, 2.4 times more Potassium and 15 times more Sodium than Fruit Chayote.
• While 7 oz of Raw Fruit Chayote contain 3.2 times more Copper and 2.7 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Fruit Chayote contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Fruit Chayote lack sufficient amounts of Calcium
• Both Raw Cauliflower as well as Raw Fruit Chayote lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 2.3 times more Protein than Fruit Chayote.
• While 7 oz of Raw Fruit Chayote contain 2.4 times more Omega 3 than Raw Cauliflower.
• Both Cauliflower and Fruit Chayote offer comparable quantities of Carbohydrate, Sugars and Fiber per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Omega 3
• 7 ounces of Fruit Chayote provide inadequate amounts of Protein
• Both Raw Cauliflower as well as Raw Fruit Chayote provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Fruit Chayote

What are the health benefits of Cauliflower compared to Fruit Chayote?

Cauliflower is a great source of vitamins C and K, fiber, and antioxidants. It can help support digestion, reduce inflammation, and boost heart health. Chayote, on the other hand, is low in calories and rich in fiber, vitamins, and minerals. It can aid in weight management, improve digestion, and support a healthy immune system. Both cauliflower and chayote are nutritious options to include in a balanced vegan diet.

Can I lose weight easier by eating more Cauliflower or Fruit Chayote?

Both cauliflower and chayote are low in calories and high in fiber, making them great choices for weight loss. However, cauliflower is lower in calories and carbohydrates compared to chayote, so it may be slightly more effective for weight loss. Incorporating both into your diet can help you feel full and satisfied while consuming fewer calories, ultimately supporting your weight loss goals.

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

To gain muscle while training consistently, it is important to consume a variety of nutrient-dense foods. Both cauliflower and chayote are good choices, but for muscle building, it is recommended to focus on foods higher in protein such as legumes, tofu, tempeh, quinoa, and nuts and seeds. Incorporating a variety of fruits and vegetables, including cauliflower and chayote, can provide essential vitamins, minerals, and antioxidants to support overall health and muscle recovery.

What is the environmental impact of producing Cauliflower compared to Fruit Chayote?

Cauliflower has a higher environmental impact compared to Chayote fruit due to its higher water and land requirements for cultivation. Additionally, cauliflower production typically involves more pesticides and fertilizers, contributing to environmental pollution. Chayote fruit, on the other hand, is a more sustainable option as it requires less water and land to grow, making it a more eco-friendly choice.