Comparing Nutrients in 7 ounces Cauliflower VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Pecans	5%	88%	7%

Macro Nutrients

	Cauliflower	Pecans	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	47.3% 1371kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	122% 1.96g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	241% 41g	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	21% 27.5g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	11% 7.88g	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	0.11% 0.079g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.74g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	50% 19g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	150% 45μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	11% 43.7μg	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	2.43% 2.2mg	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	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Pecans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	265% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	0.5% 20μg	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	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	388% 8.93mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	68.8% 31μg	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	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	24% 814mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	81.7% 9mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Pecans per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Pecans:

• 7 ounces of Cauliflower have 2.6 times more Vitamin B9, 43.8 times more Vitamin C and 4.4 times more Vitamin K than Pecans.
• While 7 oz of Pecans nuts contain 13.2 times more Vitamin B1, 2.2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 17.5 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Pecans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• 7 ounces of Pecans have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Pecans:

• 7 ounces of Cauliflower have more Sodium and 26.2 times more Water than Pecans.
• While 7 oz of Pecans nuts contain 3.2 times more Calcium, 30.8 times more Copper, 6 times more Iron, 8.1 times more Magnesium, 29 times more Manganese, 6.3 times more Phosphorus, 1.4 times more Potassium, 6.3 times more Selenium and 16.8 times more Zinc than Raw Cauliflower.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium
• Both Raw Cauliflower as well as Pecans nuts lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pecans nuts contain 27.6 times more Energy, 257 times more Fat, 47.5 times more Saturated Fat, 65.7 times more Omega 3, 1289.3 times more Omega 6, 2.8 times more Carbohydrate, 2.1 times more Sugars, 4.8 times more Fiber and 4.8 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Cauliflower VS Pecans

What are the health benefits of Cauliflower compared to Pecans?

Cauliflower is a low-calorie vegetable that is high in fiber, vitamins C and K, and antioxidants. It can help support digestion, boost immunity, and reduce inflammation. Pecans, on the other hand, are a good source of healthy fats, protein, and minerals like magnesium and zinc. They can support heart health, brain function, and provide energy. Both cauliflower and pecans offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Cauliflower or Pecans?

Both cauliflower and pecans can be beneficial for weight loss, but they work in different ways. Cauliflower is low in calories and high in fiber, making it a great option for adding volume to your meals without adding a lot of calories. Pecans, on the other hand, are calorie-dense but rich in healthy fats and protein, which can help keep you feeling full and satisfied. In general, focusing on a balanced diet that includes a variety of whole plant foods, such as cauliflower, along with healthy fats like pecans, can support weight loss efforts. It's important to pay attention to portion sizes and overall calorie intake to create a calorie deficit for weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Cauliflower is a low-protein vegetable, while pecans are a good source of plant-based protein. Therefore, incorporating more pecans into your diet may be more beneficial for muscle growth. Additionally, be sure to include a variety of protein-rich plant foods such as legumes, tofu, tempeh, and nuts to support your muscle-building goals.

What is the environmental impact of producing Cauliflower compared to Pecans?

Cauliflower has a lower environmental impact compared to pecans. Cauliflower requires less water, land, and resources to grow, making it a more sustainable choice. Pecans, on the other hand, require more water and land to cultivate, leading to a higher environmental footprint. Choosing cauliflower over pecans can help reduce your carbon footprint and support environmental sustainability.