Comparing Nutrients in 7 ounces Cauliflower VS Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Garden Cress	27%	16%	57%

Macro Nutrients

	Cauliflower	Garden Cress	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.2% 63.5kcal	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	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.77% 0.3g	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	8.4% 11g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	12% 8.73g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Garden Cress	Recommended Dietary Allowance
Vitamin A	0% 0μg	76.3% 687μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	37.7% 0.49mg	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	39.7% 159μg	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	152% 137mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	896% 1075μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Garden Cress	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	37.5% 0.34mg	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	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	47.7% 1.1mg	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	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	35.4% 1203mg	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	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Garden Cress per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Garden Cress:

• 7 ounces of Cauliflower have 2.8 times more Vitamin B5 than Garden Cress.
• While 7 oz of Raw Garden Cress contain more Vitamin A, 1.6 times more Vitamin B1, 4.3 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9, 1.4 times more Vitamin C, 8.8 times more Vitamin E and 35 times more Vitamin K than Raw Cauliflower.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Cauliflower as well as Raw Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Garden Cress:

• 7 ounces of Cauliflower have 2.1 times more Sodium than Garden Cress.
• While 7 oz of Raw Garden Cress contain 3.7 times more Calcium, 4.4 times more Copper, 3.1 times more Iron, 2.5 times more Magnesium, 3.6 times more Manganese, 1.7 times more Phosphorus and 2 times more Potassium than Raw Cauliflower.
• Both Cauliflower and Garden Cress contain similar levels of Zinc and Water per seven ounces.
• Both Raw Cauliflower as well as Raw Garden Cress lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 1.8 times more Fiber than Garden Cress.
• While 7 oz of Raw Garden Cress contain 5.1 times more Omega 3, 2.3 times more Sugars and 1.4 times more Protein than Raw Cauliflower.
• Both Cauliflower and Garden Cress 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 Garden Cress provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Garden Cress

What are the health benefits of Cauliflower compared to Garden Cress?

Both cauliflower and garden cress are nutritious vegetables, but they offer different health benefits. Cauliflower is high in fiber, vitamins C and K, and antioxidants, which can help support digestion, immunity, and reduce inflammation. Garden cress, on the other hand, is rich in iron, calcium, and vitamins A and C, making it beneficial for bone health, vision, and immune function. Including a variety of vegetables in your diet, including cauliflower and garden cress, can help provide a range of essential nutrients for overall health.

Can I lose weight easier by eating more Cauliflower or Garden Cress?

Both cauliflower and garden cress are low in calories and high in fiber, making them great choices for weight loss. However, cauliflower is slightly lower in calories and higher in fiber than garden cress, so it may be a slightly better option for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of low-calorie, nutrient-dense foods like cauliflower and garden cress into your diet can help support your weight loss goals.

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

Both cauliflower and garden cress are nutritious vegetables that can support muscle growth when consumed as part of a balanced diet. However, if you are looking to specifically support muscle growth, garden cress may be the better choice as it is higher in protein and certain vitamins and minerals that are important for muscle health, such as vitamin C and iron. Additionally, garden cress is a good source of antioxidants which can help reduce inflammation and support recovery after workouts. Incorporating a variety of plant-based protein sources, including garden cress, along with a consistent training routine, will help support muscle growth and overall health.

What is the environmental impact of producing Cauliflower compared to Garden Cress?

Cauliflower has a higher environmental impact compared to Garden Cress 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 storage. Garden Cress, on the other hand, is a fast-growing crop that requires less water and land, making it a more sustainable choice.