Comparing Nutrients in 7 ounces Cauliflower VS Coriander Leaves

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Coriander Leaves	31%	17%	52%

Macro Nutrients

	Cauliflower	Coriander Leaves	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.47% 0.079g	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	5.6% 7.3g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	2.4% 1.73g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	7.55% 4.23g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Coriander Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	74.3% 669μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	22.7% 0.3mg	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	30.8% 123μg	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	59.5% 53.6mg	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	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	513% 615μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Coriander Leaves	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	49.6% 0.45mg	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	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	36.8% 0.85mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	30.4% 1034mg	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	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Coriander Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Coriander Leaves:

• 7 ounces of Cauliflower have 1.2 times more Vitamin B6 and 1.8 times more Vitamin C than Coriander Leaves.
• While 7 oz of Raw Coriander Leaves contain more Vitamin A, 1.3 times more Vitamin B1, 2.7 times more Vitamin B2, 2.2 times more Vitamin B3, 31.3 times more Vitamin E and 20 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Coriander Leaves provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Cauliflower as well as Raw Coriander Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Coriander Leaves:

• 7 oz of Raw Coriander Leaves contain 3 times more Calcium, 5.8 times more Copper, 4.2 times more Iron, 1.7 times more Magnesium, 2.7 times more Manganese, 1.7 times more Potassium, 1.5 times more Sodium and 1.9 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Coriander Leaves contain similar levels of Phosphorus and Water per seven ounces.
• Both Raw Cauliflower as well as Raw Coriander Leaves 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 2.2 times more Sugars than Coriander Leaves.
• While 7 oz of Raw Coriander Leaves contain 1.4 times more Fiber than Raw Cauliflower.
• Both Cauliflower and Coriander Leaves offer comparable quantities of Protein per seven ounces.
• Both Raw Cauliflower as well as Raw Coriander Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Coriander Leaves

What are the health benefits of Cauliflower compared to Coriander Leaves?

Cauliflower is a good source of vitamins C and K, fiber, and antioxidants, which can help support immune function, bone health, and digestion. Coriander leaves are rich in vitamins A, C, and K, as well as antioxidants, which can help with digestion and reduce inflammation. Both are nutritious options, but cauliflower may provide more overall health benefits due to its higher fiber and vitamin content.

Can I lose weight easier by eating more Cauliflower or Coriander Leaves?

Both cauliflower and coriander leaves are low in calories and can be beneficial for weight loss. However, cauliflower is higher in fiber and has a more filling effect, which can help you feel satisfied and reduce overall calorie intake. Additionally, cauliflower is a good source of vitamins and minerals that support metabolism and overall health. Therefore, incorporating more cauliflower into your diet may be more effective for weight loss compared to coriander leaves.

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

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Cauliflower is a good source of fiber and vitamins, but coriander leaves are not a significant source of protein. To support muscle growth, it is recommended to include protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet.

What is the environmental impact of producing Cauliflower compared to Coriander Leaves?

Cauliflower has a higher environmental impact compared to coriander leaves due to its larger resource requirements such as water, land, and energy for cultivation. Additionally, cauliflower production can result in more greenhouse gas emissions compared to coriander leaves. Choosing to consume more plant-based foods like coriander leaves can help reduce your environmental footprint.