Comparing Nutrients in 7 ounces Cauliflower VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Cauliflower	Grape Leaves	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.73% 0.29g	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	26.4% 34.4g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	17.2% 12.5g	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	57.4% 22g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Grape Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	303% 2731μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	9.17% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	61% 0.79mg	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	41% 165μg	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	24.5% 22mg	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	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Grape Leaves	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	92% 0.82mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	246% 5.67mg	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	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	16% 540mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.94% 183g	3.93% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Grape Leaves per 7 oz

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

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

• 7 ounces of Cauliflower have 1.3 times more Vitamin B1, 2.9 times more Vitamin B5 and 4.3 times more Vitamin C than Grape Leaves.
• While 7 oz of Raw Grape Leaves contain more Vitamin A, 5.9 times more Vitamin B2, 4.7 times more Vitamin B3, 2.2 times more Vitamin B6, 1.5 times more Vitamin B9, 25 times more Vitamin E and 7 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 Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Grape Leaves:

• 7 ounces of Cauliflower have 3.3 times more Sodium and 1.3 times more Water than Grape Leaves.
• While 7 oz of Raw Grape Leaves contain 16.5 times more Calcium, 10.6 times more Copper, 6.3 times more Iron, 6.3 times more Magnesium, 18.4 times more Manganese, 2.1 times more Phosphorus and 2.5 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Grape Leaves contain similar levels of Potassium per seven ounces.
• Both Raw Cauliflower as well as Raw Grape Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Grape Leaves contain 3.7 times more Energy, 7.6 times more Fat, 57.1 times more Omega 3, 3.5 times more Carbohydrate, 3.3 times more Sugars, 5.5 times more Fiber and 2.9 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Cauliflower as well as Raw Grape Leaves provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Grape Leaves

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

Cauliflower is a good source of vitamin C, vitamin K, and fiber, while grape leaves are rich in antioxidants and vitamin A. Both are low in calories and high in nutrients, making them great additions to a healthy diet.

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

Both cauliflower and grape leaves 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 grape leaves, so it may be slightly more effective for weight loss. Incorporating both into your diet can help you feel full and satisfied while supporting your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both cauliflower and grape leaves are nutritious options, but cauliflower is higher in protein content and can be a good addition to your diet to support muscle growth. Additionally, incorporating other protein-rich plant foods such as legumes, tofu, tempeh, nuts, and seeds will also help you meet your protein needs for muscle building.

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

Cauliflower has a higher environmental impact compared to grape leaves due to its higher water and land requirements for cultivation. Additionally, cauliflower production often involves more pesticide use and greenhouse gas emissions. Choosing grape leaves over cauliflower can be a more sustainable choice for the environment.