Comparing Nutrients in 7 ounces Cauliflower VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Cauliflower	Enoki Mushrooms	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.96% 0.16g	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	12% 15.5g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	0.6% 0.44g	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% 0g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	14% 5.36g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	9.43% 5.28g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Enoki Mushrooms	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	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	53.6% 2.68mg	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	82.7% 25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	24% 95μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.65% 9.92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	23.6% 0.21mg	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	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	6.47% 0.15mg	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	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Enoki Mushrooms per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Enoki Mushrooms:

• 7 ounces of Cauliflower have 1.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Enoki Mushrooms.
• While 7 oz of Raw Enoki Mushrooms contain 4.5 times more Vitamin B1, 3.3 times more Vitamin B2, 13.9 times more Vitamin B3 and 2 times more Vitamin B5 than Raw Cauliflower.
• Both Cauliflower and Enoki Mushrooms provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Cauliflower as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Enoki Mushrooms:

• 7 ounces of Cauliflower have more Calcium, 2.1 times more Manganese and 10 times more Sodium than Enoki Mushrooms.
• While 7 oz of Raw Enoki Mushrooms contain 2.7 times more Copper, 2.7 times more Iron, 2.4 times more Phosphorus, 3.7 times more Selenium and 2.4 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Enoki Mushrooms contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium
• 7 ounces of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 8.7 times more Sugars than Enoki Mushrooms.
• While 7 oz of Raw Enoki Mushrooms contain 2.7 times more Omega 3, 1.6 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Raw Enoki Mushrooms provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Enoki Mushrooms

What are the health benefits of Cauliflower compared to Enoki Mushrooms?

Cauliflower is a good source of vitamin C, vitamin K, and fiber, while Enoki mushrooms are low in calories and contain some B vitamins and minerals. Both are nutritious options to include in a balanced vegan diet, with cauliflower providing more vitamin C and fiber, and Enoki mushrooms offering a lower calorie option with some B vitamins and minerals.

Can I lose weight easier by eating more Cauliflower or Enoki Mushrooms?

Both cauliflower and enoki mushrooms are low in calories and high in fiber, making them great options for weight loss. However, cauliflower is slightly higher in calories and carbohydrates compared to enoki mushrooms. Enoki mushrooms are very low in calories and carbohydrates, making them a great choice for those looking to lose weight. Incorporating both into your diet can help you feel full and satisfied while keeping your calorie intake in check.

Should I eat more Cauliflower or more Enoki Mushrooms to gain more muscles while training consistently?

Both cauliflower and enoki mushrooms are nutritious foods that can support muscle growth when consumed as part of a well-rounded diet. However, cauliflower is higher in protein and provides a good source of vitamin C, which is important for muscle repair and growth. Enoki mushrooms are lower in protein but are a good source of B vitamins, which help with energy production during workouts. To support muscle growth while training consistently, it is recommended to include a variety of plant-based protein sources in your diet, such as legumes, tofu, tempeh, nuts, and seeds, in addition to cauliflower and enoki mushrooms.

What is the environmental impact of producing Cauliflower compared to Enoki Mushrooms?

Cauliflower production generally has a higher environmental impact compared to Enoki mushrooms. Cauliflower requires more water, land, and resources to grow, contributing to higher greenhouse gas emissions and water usage. Enoki mushrooms, on the other hand, are more resource-efficient to produce, making them a more environmentally friendly option.