Comparing Nutrients in 7 ounces Cauliflower VS Red Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Cauliflower	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.4% 0.067g	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	3.45% 4.5g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	1.3% 0.95g	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	0.77% 0.56g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	4.7% 2.64g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	82.7% 744μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	15.3% 0.2mg	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	18% 71.4μg	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	8.16% 7.34mg	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% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	6.17% 0.056mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	17.5% 0.4mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.94% 183g	5.13% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Red Leaf Lettuce per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Red Leaf Lettuce:

• 7 ounces of Cauliflower have 1.6 times more Vitamin B3, 4.6 times more Vitamin B5, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9 and 13 times more Vitamin C than Red Leaf Lettuce.
• While 7 oz of Raw Red Leaf Lettuce contain more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 9.1 times more Vitamin K than Raw Cauliflower.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Red Leaf Lettuce:

• 7 ounces of Cauliflower have 1.4 times more Copper, 1.3 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Red Leaf Lettuce.
• While 7 oz of Raw Red Leaf Lettuce contain 1.5 times more Calcium, 2.9 times more Iron, 1.3 times more Manganese and 2.5 times more Selenium than Raw Cauliflower.
• Both Cauliflower and Red Leaf Lettuce contain similar levels of Water per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium
• 7 ounces of Red Leaf Lettuce lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 2.2 times more Carbohydrate, 4 times more Sugars, 2.2 times more Fiber and 1.4 times more Protein than Red Leaf Lettuce.
• While 7 oz of Raw Red Leaf Lettuce contain 5.4 times more Omega 3 than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Omega 3
• 7 ounces of Red Leaf Lettuce provide inadequate amounts of Carbohydrate
• Both Raw Cauliflower as well as Raw Red Leaf Lettuce provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Red Leaf Lettuce

What are the health benefits of Cauliflower compared to Red Leaf Lettuce?

Cauliflower is a great source of vitamins C and K, as well as fiber and antioxidants. It also contains compounds that may help reduce inflammation and support digestion. Red leaf lettuce is rich in vitamins A and K, as well as antioxidants. Both are nutritious choices, but cauliflower offers more fiber and a wider range of nutrients.

Can I lose weight easier by eating more Cauliflower or Red Leaf Lettuce?

Both cauliflower and red leaf lettuce are low in calories and high in fiber, making them great choices for weight loss. However, cauliflower is slightly higher in calories and carbohydrates compared to red leaf lettuce. Red leaf lettuce is extremely low in calories and can be a great option for adding volume to your meals without significantly increasing your calorie intake. Ultimately, both can be beneficial for weight loss when incorporated into a balanced and varied diet.

Should I eat more Cauliflower or more Red Leaf Lettuce to gain more muscles while training consistently?

To gain more muscles while training consistently, it's important to focus on consuming a variety of nutrient-dense foods. Both cauliflower and red leaf lettuce are healthy options, but cauliflower is higher in protein and provides more nutrients that support muscle growth, such as vitamin C, vitamin K, and folate. Therefore, incorporating more cauliflower into your diet may be beneficial for muscle development. Additionally, be sure to include other plant-based protein sources such as legumes, nuts, seeds, and whole grains to support muscle growth and recovery.

What is the environmental impact of producing Cauliflower compared to Red Leaf Lettuce?

Cauliflower has a higher environmental impact compared to red leaf lettuce due to its higher water and land requirements for cultivation. Additionally, cauliflower production can result in more greenhouse gas emissions compared to lettuce. Choosing red leaf lettuce over cauliflower can be a more environmentally friendly option.