Comparing Nutrients in 7 ounces Cauliflower VS Hawaii Mountain Yam

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Cauliflower	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.44% 0.075g	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	25% 32.3g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	0.85% 0.62g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	5.97% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	27.3% 0.36mg	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	6.95% 27.8μg	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	5.73% 5.16mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	24.3% 0.22mg	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	11% 0.87mg	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	21% 0.48mg	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	24.4% 830mg	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	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.37% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Hawaii Mountain Yam per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Hawaii Mountain Yam:

• 7 ounces of Cauliflower have 3.2 times more Vitamin B2, 1.5 times more Vitamin B5, 4.1 times more Vitamin B9, 18.5 times more Vitamin C and 11.1 times more Vitamin K than Hawaii Mountain Yam.
• While 7 oz of Raw Hawaii Mountain Yam contain 2 times more Vitamin B1 than Raw Cauliflower.
• Both Cauliflower and Hawaii Mountain Yam provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw Cauliflower as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Hawaii Mountain Yam:

• 7 ounces of Cauliflower have 1.3 times more Magnesium, 1.3 times more Phosphorus and 2.3 times more Sodium than Hawaii Mountain Yam.
• While 7 oz of Raw Hawaii Mountain Yam contain 2.8 times more Copper, 1.6 times more Manganese and 1.4 times more Potassium than Raw Cauliflower.
• Both Cauliflower and Hawaii Mountain Yam contain similar levels of Calcium, Iron, Zinc and Water per seven ounces.
• Both Raw Cauliflower as well as Raw Hawaii Mountain Yam lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 6.2 times more Sugars and 1.4 times more Protein than Hawaii Mountain Yam.
• While 7 oz of Raw Hawaii Mountain Yam contain 2.7 times more Energy and 3.3 times more Carbohydrate than Raw Cauliflower.
• Both Cauliflower and Hawaii Mountain Yam offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Hawaii Mountain Yam

What are the health benefits of Cauliflower compared to Hawaii Mountain Yam?

Cauliflower is a good source of vitamins C and K, as well as fiber and antioxidants. Hawaii Mountain Yam, also known as Ube, is rich in fiber, vitamin C, and antioxidants. Both are nutritious choices, but cauliflower is lower in calories and carbohydrates, making it a great option for those looking to manage their weight or blood sugar levels.

Can I lose weight easier by eating more Cauliflower or Hawaii Mountain Yam?

Both cauliflower and Hawaii mountain yam are nutritious options for weight loss due to their low calorie and high fiber content. However, cauliflower is lower in calories and carbohydrates compared to Hawaii mountain yam, making it a slightly better choice for weight loss. Incorporating both into a balanced diet along with other fruits, vegetables, whole grains, and plant-based proteins can help support weight loss efforts.

Should I eat more Cauliflower or more Hawaii Mountain Yam to gain more muscles while training consistently?

Both cauliflower and Hawaii mountain yam can be beneficial for muscle gain as they are nutrient-dense foods. Cauliflower is a good source of vitamin C, fiber, and antioxidants, while Hawaii mountain yam is rich in complex carbohydrates for sustained energy. To support muscle growth, it's important to consume an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, and quinoa. Additionally, incorporating a variety of fruits, vegetables, whole grains, and healthy fats into your diet can help provide the necessary nutrients for muscle repair and growth.

What is the environmental impact of producing Cauliflower compared to Hawaii Mountain Yam?

Cauliflower has a lower environmental impact compared to Hawaii Mountain Yam. Cauliflower requires less water, land, and resources to grow, making it a more sustainable choice. Additionally, cauliflower is typically grown locally in many regions, reducing transportation emissions.