Comparing Nutrients in 7 ounces Cauliflower VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Cauliflower	Mustard Greens	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.23% 0.04g	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	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	3.6% 2.6g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	27.5% 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	5.95% 24μg	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	154% 139mg	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	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	426% 511μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Mustard Greens	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	36.4% 0.33mg	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	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	NA	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Mustard Greens per 7 oz

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

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

• 7 ounces of Cauliflower have 3.2 times more Vitamin B5 and 4.8 times more Vitamin B9 than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain more Vitamin A, 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin C, 25.1 times more Vitamin E and 16.6 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Mustard Greens provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Cauliflower as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Mustard Greens:

• 7 ounces of Cauliflower have 1.5 times more Sodium than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 5.2 times more Calcium, 4.2 times more Copper, 3.9 times more Iron, 2.1 times more Magnesium, 1.3 times more Phosphorus and 1.3 times more Potassium than Raw Cauliflower.
• Both Cauliflower and Mustard Greens contain similar levels of Zinc and Water per seven ounces.
• Both Raw Cauliflower as well as Raw Mustard Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 1.4 times more Sugars than Mustard Greens.
• While 7 oz of Raw Mustard Greens contain 1.6 times more Fiber and 1.5 times more Protein than Raw Cauliflower.
• Both Cauliflower and Mustard Greens offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Cauliflower as well as Raw Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Mustard Greens

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

Cauliflower is a good source of vitamins C and K, as well as fiber and antioxidants. It may help support digestion, heart health, and reduce inflammation. Mustard greens are rich in vitamins A, C, and K, as well as calcium and iron. They may help boost immunity, support bone health, and reduce the risk of chronic diseases. Both are nutritious choices, but cauliflower is lower in calories and carbohydrates, making it a good option for those watching their weight or blood sugar levels.

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

Both cauliflower and 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 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 mustard greens into your diet can help support your weight loss goals.

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

Both cauliflower and mustard greens are nutritious choices, but if you are looking to gain more muscle while training consistently, mustard greens may be the better option. Mustard greens are rich in vitamins, minerals, and antioxidants that support muscle growth and recovery, such as vitamin K, vitamin C, and calcium. Additionally, mustard greens are a good source of plant-based protein, which is essential for muscle building. Incorporating a variety of nutrient-dense foods, including mustard greens, into your diet can help support your muscle-building goals.

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

Cauliflower has a higher environmental impact compared to Mustard Greens due to its higher water and land requirements for cultivation. Mustard Greens are generally more sustainable to produce as they require less resources to grow, making them a more environmentally friendly option.