Comparing Nutrients in 7 ounces Cauliflower VS Jerusalem-artichokes

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	Cauliflower	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.02% 0.02g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0% 0g	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	0.012% 0.002g	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	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	26.3% 19g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	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	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	11.8% 0.15mg	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	6.45% 25.8μg	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	8.8% 7.94mg	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	2.5% 0.38mg	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	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	31% 0.28mg	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	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	5.18% 0.12mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	25% 851mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Jerusalem-artichokes per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Jerusalem-artichokes:

• 7 ounces of Cauliflower have 1.7 times more Vitamin B5, 2.4 times more Vitamin B6, 4.4 times more Vitamin B9, 12.1 times more Vitamin C and 155 times more Vitamin K than Jerusalem-artichokes.
• While 7 oz of Raw Jerusalem-artichokes contain 4 times more Vitamin B1 and 2.6 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Jerusalem-artichokes provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Jerusalem-artichokes have insufficient amounts of Vitamin K
• Both Raw Cauliflower as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Jerusalem-artichokes:

• 7 ounces of Cauliflower have 1.6 times more Calcium, 2.6 times more Manganese, 7.5 times more Sodium and 2.3 times more Zinc than Jerusalem-artichokes.
• While 7 oz of Raw Jerusalem-artichokes contain 3.6 times more Copper, 8.1 times more Iron, 1.8 times more Phosphorus and 1.4 times more Potassium than Raw Cauliflower.
• Both Cauliflower and Jerusalem-artichokes contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Jerusalem-artichokes lack sufficient amounts of Calcium and Zinc
• Both Raw Cauliflower as well as Raw Jerusalem-artichokes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 1.3 times more Fiber than Jerusalem-artichokes.
• While 7 oz of Raw Jerusalem-artichokes contain 2.9 times more Energy, 3.5 times more Carbohydrate and 5 times more Sugars than Raw Cauliflower.
• Both Cauliflower and Jerusalem-artichokes offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Raw Jerusalem-artichokes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Jerusalem-artichokes

What are the health benefits of Cauliflower compared to Jerusalem-artichokes?

Cauliflower is a good source of antioxidants, vitamins, and minerals such as vitamin C, vitamin K, and folate. It is also low in calories and high in fiber, which can aid in digestion and weight management. Jerusalem artichokes, on the other hand, are a good source of prebiotic fiber which can promote gut health and improve digestion. Both vegetables offer unique health benefits and can be included in a balanced vegan diet.

Can I lose weight easier by eating more Cauliflower or Jerusalem-artichokes?

Both cauliflower and Jerusalem artichokes 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 Jerusalem artichokes, so it may be slightly more effective for weight loss. Incorporating both into your diet can help you feel full and satisfied while promoting weight loss.

Should I eat more Cauliflower or more Jerusalem-artichokes to gain more muscles while training consistently?

Both cauliflower and Jerusalem artichokes are nutritious vegetables that can support muscle growth when included in a balanced diet. However, cauliflower is higher in protein and lower in carbohydrates compared to Jerusalem artichokes. Therefore, if you are looking to gain more muscles while training consistently, you may want to consider incorporating more cauliflower into your meals as it can provide a good source of plant-based protein to support muscle repair and growth. Additionally, be sure to include a variety of protein-rich plant foods, whole grains, legumes, nuts, and seeds in your diet to support your fitness goals.

What is the environmental impact of producing Cauliflower compared to Jerusalem-artichokes?

Cauliflower requires more water, land, and resources to produce compared to Jerusalem artichokes. Jerusalem artichokes are a more sustainable option due to their ability to grow in a variety of conditions with minimal inputs. Choosing Jerusalem artichokes over cauliflower can help reduce the environmental impact of food production.