Comparing Nutrients in 7 ounces Cauliflower VS Ginger Root

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Ginger Root	9%	8%	83%

Macro Nutrients

	Cauliflower	Ginger Root	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.4% 0.24g	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	27% 35.3g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	4.65% 3.37g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Ginger Root	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	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	24.4% 0.32mg	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	5.46% 22μg	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	11% 9.92mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Ginger Root	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	50% 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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	19.8% 0.45mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	24.2% 824mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.23% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Ginger Root per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Ginger Root:

• 7 ounces of Cauliflower have 2 times more Vitamin B1, 1.8 times more Vitamin B2, 3.3 times more Vitamin B5, 5.2 times more Vitamin B9, 9.6 times more Vitamin C and 155 times more Vitamin K than Ginger Root.
• While 7 oz of Raw Ginger Root contain 1.5 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Ginger Root provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Ginger Root have insufficient amounts of Vitamin K
• Both Raw Cauliflower as well as Raw Ginger Root have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Ginger Root:

• 7 ounces of Cauliflower have 1.4 times more Calcium, 1.3 times more Phosphorus and 2.3 times more Sodium than Ginger Root.
• While 7 oz of Raw Ginger Root contain 5.8 times more Copper, 1.4 times more Iron, 2.9 times more Magnesium, 1.5 times more Manganese, 1.4 times more Potassium and 1.3 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Ginger Root contain similar levels of Water per seven ounces.
• 7 ounces of Ginger Root lack sufficient amounts of Calcium
• Both Raw Cauliflower as well as Raw Ginger Root lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Ginger Root contain 3.2 times more Energy, 2.3 times more Omega 3 and 3.6 times more Carbohydrate than Raw Cauliflower.
• Both Cauliflower and Ginger Root offer comparable quantities of Sugars, Fiber and Protein per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Cauliflower as well as Raw Ginger Root provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Ginger Root

What are the health benefits of Cauliflower compared to Ginger Root?

Cauliflower is a great source of vitamins C and K, fiber, and antioxidants that support immune health and reduce inflammation. Ginger root, on the other hand, is known for its anti-inflammatory and digestive benefits due to its active compound gingerol. Both are nutritious choices, but cauliflower may be more versatile in recipes and provide a wider range of nutrients.

Can I lose weight easier by eating more Cauliflower or Ginger Root?

Both cauliflower and ginger root can be beneficial for weight loss, but cauliflower may be more effective due to its low calorie content and high fiber content. Fiber helps to keep you feeling full and satisfied, which can aid in weight loss by reducing overall calorie intake. Ginger root can also help with weight loss by boosting metabolism and aiding in digestion, but it is typically consumed in smaller amounts compared to cauliflower. Incorporating both cauliflower and ginger root into a balanced diet can support weight loss efforts.

Should I eat more Cauliflower or more Ginger Root 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 great source of vitamins and minerals, but it is low in protein. Ginger root, on the other hand, is not a significant source of protein. To support muscle growth, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet.

What is the environmental impact of producing Cauliflower compared to Ginger Root?

Cauliflower has a lower environmental impact compared to Ginger Root. Cauliflower requires less water, land, and resources to grow, making it a more sustainable option. Additionally, cauliflower is typically grown locally in many regions, further reducing its carbon footprint compared to ginger, which is often imported from tropical regions.