Comparing Nutrients in 7 ounces Cauliflower VS Frozen Chopped Collards

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Frozen Chopped Collards	27%	8%	65%

Macro Nutrients

	Cauliflower	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.84% 0.14g	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	9.86% 13g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	9.53% 5.34g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	7.95% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	17.6% 0.23mg	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	36.2% 145μg	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	88% 79.4mg	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	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	11.7% 0.11mg	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	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	54.6% 1.26mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	14.8% 502mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Frozen Chopped Collards per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Frozen Chopped Collards:

• 7 ounces of Cauliflower have 6.1 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.2 times more Vitamin C than Frozen Chopped Collards.
• While 7 oz of Frozen Chopped Collards, Unprepared contain more Vitamin A, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Cauliflower.
• Both Cauliflower and Frozen Chopped Collards provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Frozen Chopped Collards:

• 7 ounces of Cauliflower have 1.6 times more Phosphorus than Frozen Chopped Collards.
• While 7 oz of Frozen Chopped Collards, Unprepared contain 9.1 times more Calcium, 1.4 times more Copper, 2.5 times more Iron, 1.9 times more Magnesium, 4.1 times more Manganese, 2.3 times more Selenium and 1.6 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Frozen Chopped Collards contain similar levels of Potassium, Zinc and Water per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Chopped Collards, Unprepared contain 6.4 times more Omega 3, 1.3 times more Carbohydrate, 1.8 times more Fiber and 1.4 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Frozen Chopped Collards, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Frozen Chopped Collards

What are the health benefits of Cauliflower compared to Frozen Chopped Collards?

Cauliflower is a great source of vitamins C, K, and folate, as well as fiber and antioxidants. It can help support digestion, boost immunity, and reduce inflammation. On the other hand, frozen chopped collards are rich in vitamins A, C, and K, as well as calcium and iron. They can support bone health, eye health, and provide a good source of plant-based iron. Both are nutritious choices, but cauliflower may offer more versatility in recipes due to its mild flavor and texture.

Can I lose weight easier by eating more Cauliflower or Frozen Chopped Collards?

Both cauliflower and frozen chopped collards 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 collards, which may make it slightly easier to lose weight when consumed in larger quantities. Additionally, cauliflower is a versatile vegetable that can be used in a variety of dishes, making it easier to incorporate into your meals.

Should I eat more Cauliflower or more Frozen Chopped Collards to gain more muscles while training consistently?

Both cauliflower and collard greens are nutritious options to include in your diet while training to gain muscle. Cauliflower is a good source of vitamin C, fiber, and antioxidants, while collard greens are rich in vitamins A, C, and K, as well as calcium and iron. To support muscle growth, it's important to consume an adequate amount of protein, which can be found in plant-based sources such as legumes, tofu, tempeh, and quinoa. Incorporating a variety of nutrient-dense foods, including both cauliflower and collard greens, along with protein-rich plant foods, will help support your muscle-building goals.

What is the environmental impact of producing Cauliflower compared to Frozen Chopped Collards?

Cauliflower has a higher environmental impact compared to frozen chopped collards due to factors such as water usage, land usage, and greenhouse gas emissions. Cauliflower requires more water and land to grow, as well as more resources for transportation and refrigeration. Frozen chopped collards, on the other hand, have a lower environmental impact as they are typically more resource-efficient to produce and transport. Choosing frozen chopped collards over cauliflower can help reduce your carbon footprint and support sustainable food choices.