Comparing Nutrients in 7 ounces Cauliflower VS Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Cauliflower	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.32% 0.054g	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	5.2% 6.77g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	NA	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	8.82% 4.94g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	57% 512μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	20% 0.26mg	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	68.5% 274μg	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	55.8% 50.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	14.8% 0.13mg	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	29.2% 0.67mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	9.92% 337mg	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	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.94% 183g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Frozen Mustard Greens per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Frozen Mustard Greens:

• 7 ounces of Cauliflower have 1.6 times more Vitamin B3, 35.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.9 times more Vitamin C than Frozen Mustard Greens.
• While 7 oz of Frozen Mustard Greens, Unprepared contain more Vitamin A and 2.4 times more Vitamin B9 than Raw Cauliflower.
• Both Cauliflower and Frozen Mustard Greens provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A
• 7 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Cauliflower as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Frozen Mustard Greens:

• 7 ounces of Cauliflower have 1.5 times more Phosphorus and 1.8 times more Potassium than Frozen Mustard Greens.
• While 7 oz of Frozen Mustard Greens, Unprepared contain 5.3 times more Calcium, 1.7 times more Copper, 3.1 times more Iron and 2.2 times more Manganese than Raw Cauliflower.
• Both Cauliflower and Frozen Mustard Greens contain similar levels of Magnesium, Zinc and Water per seven ounces.
• Both Raw Cauliflower as well as Frozen Mustard Greens, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 1.5 times more Carbohydrate than Frozen Mustard Greens.
• While 7 oz of Frozen Mustard Greens, Unprepared contain 1.7 times more Fiber and 1.3 times more Protein than Raw Cauliflower.
• Both Raw Cauliflower as well as Frozen Mustard Greens, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Frozen Mustard Greens

What are the health benefits of Cauliflower compared to Frozen Mustard Greens?

Cauliflower is a great source of antioxidants, vitamins C and K, and fiber. It can help support digestion, reduce inflammation, and promote heart health. Frozen mustard greens are also nutritious, providing vitamins A, C, and K, as well as minerals like calcium and iron. They can support eye health, boost immunity, and aid in detoxification. Both cauliflower and frozen mustard greens offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Cauliflower or Frozen Mustard Greens?

Both cauliflower and frozen mustard greens 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 frozen mustard greens, which may make it slightly more conducive to weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of low-calorie, nutrient-dense foods like cauliflower and frozen mustard greens into your diet can help support your weight loss goals.

Should I eat more Cauliflower or more Frozen Mustard Greens to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Both cauliflower and frozen mustard greens are nutritious options, but frozen mustard greens contain more protein and iron, which are important nutrients for muscle growth and recovery. Therefore, incorporating more frozen mustard greens into your diet may be beneficial for muscle development.

What is the environmental impact of producing Cauliflower compared to Frozen Mustard Greens?

Cauliflower has a higher environmental impact compared to frozen mustard greens due to its higher water and land requirements for cultivation. Additionally, cauliflower production emits more greenhouse gases compared to mustard greens. Opting for frozen mustard greens over cauliflower can help reduce your carbon footprint and support a more sustainable food system.