Comparing Nutrients in 7 ounces Cauliflower VS Garlic

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Garlic	16%	3%	81%

Macro Nutrients

	Cauliflower	Garlic	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	10% 296kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	2.67% 0.45g	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	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	2.74% 2g	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	11% 4.17g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Garlic	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	33% 0.4mg	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	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	189% 2.45mg	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	1.5% 5.95μg	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	68.8% 62mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Garlic	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	36% 359mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	66% 0.59mg	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	42% 3.37mg	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	144% 3.3mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	51.2% 28μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	4.94% 183g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Garlic per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Garlic:

• 7 ounces of Cauliflower have 19 times more Vitamin B9, 1.5 times more Vitamin C and 9.1 times more Vitamin K than Garlic.
• While 7 oz of Raw Garlic contain 4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3 and 6.7 times more Vitamin B6 than Raw Cauliflower.
• Both Cauliflower and Garlic provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Garlic have insufficient amounts of Vitamin B9 and Vitamin K
• Both Raw Cauliflower as well as Raw Garlic have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Garlic:

• 7 ounces of Cauliflower have 1.8 times more Sodium and 1.6 times more Water than Garlic.
• While 7 oz of Raw Garlic contain 8.2 times more Calcium, 7.7 times more Copper, 4 times more Iron, 1.7 times more Magnesium, 10.8 times more Manganese, 3.5 times more Phosphorus, 1.3 times more Potassium, 23.7 times more Selenium and 4.3 times more Zinc than Raw Cauliflower.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 1.9 times more Sugars than Garlic.
• While 7 oz of Raw Garlic contain 6 times more Energy, 6.7 times more Carbohydrate and 3.3 times more Protein than Raw Cauliflower.
• Both Cauliflower and Garlic offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Raw Garlic provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Garlic

What are the health benefits of Cauliflower compared to Garlic?

Cauliflower is a great source of vitamins C and K, fiber, and antioxidants, which can help boost immunity, support bone health, and reduce inflammation. Garlic, on the other hand, is known for its antimicrobial properties and potential cardiovascular benefits. Both are nutritious additions to a vegan diet, but cauliflower may be a better choice for those looking to increase their fiber and antioxidant intake.

Can I lose weight easier by eating more Cauliflower or Garlic?

Both cauliflower and garlic can be beneficial for weight loss due to their low calorie content and potential to boost metabolism. However, cauliflower is lower in calories and higher in fiber, making it a more filling and weight-loss-friendly option compared to garlic. Incorporating cauliflower into your meals can help you feel full and satisfied while consuming fewer calories, ultimately supporting your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Cauliflower is a good source of vitamins and minerals, but it is not a significant source of protein. Garlic, on the other hand, is a great addition to a balanced diet but also does not provide a significant amount of protein. To support muscle growth, prioritize protein-rich foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains. Incorporating a variety of plant-based protein sources into your diet will help you meet your muscle-building goals.

What is the environmental impact of producing Cauliflower compared to Garlic?

Cauliflower has a higher environmental impact compared to garlic due to its higher water and land requirements for cultivation. Additionally, cauliflower production can result in more greenhouse gas emissions compared to garlic. Choosing locally grown and organic options for both cauliflower and garlic can help reduce their environmental impact.