Comparing Nutrients in 7 ounces Cauliflower VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Walnuts	9%	84%	7%

Macro Nutrients

	Cauliflower	Walnuts	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	38% 12g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	445% 75.6g	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% 27.2g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.82g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	35% 13.3g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Walnuts	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	350% 3.15mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	295% 6.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	93% 41.7μg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.22% 8.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Walnuts per 7 oz

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

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

• 7 ounces of Cauliflower have 37.1 times more Vitamin C and 5.7 times more Vitamin K than Walnuts.
• While 7 oz of English Walnuts contain 6.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.2 times more Vitamin B3, 2.9 times more Vitamin B6, 1.7 times more Vitamin B9 and 8.8 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Walnuts provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• 7 ounces of Walnuts have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Walnuts:

• 7 ounces of Cauliflower have 15 times more Sodium and 22.6 times more Water than Walnuts.
• While 7 oz of English Walnuts contain 4.5 times more Calcium, 40.7 times more Copper, 6.9 times more Iron, 10.5 times more Magnesium, 22 times more Manganese, 7.9 times more Phosphorus, 1.5 times more Potassium, 8.2 times more Selenium and 11.4 times more Zinc than Raw Cauliflower.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of English Walnuts contain 26.2 times more Energy, 232.9 times more Fat, 47.1 times more Saturated Fat, 605.3 times more Omega 3, 2380.8 times more Omega 6, 2.8 times more Carbohydrate, 1.4 times more Sugars, 3.4 times more Fiber and 7.9 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 Walnuts

What are the health benefits of Cauliflower compared to Walnuts?

Cauliflower is a good source of vitamin C, vitamin K, and fiber, while walnuts are high in omega-3 fatty acids, antioxidants, and protein. Both foods offer unique health benefits, with cauliflower supporting immune health and digestion, and walnuts promoting heart health and brain function. Incorporating a variety of plant-based foods like cauliflower and walnuts into your diet can help provide a range of essential nutrients for overall health and well-being.

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

Both cauliflower and walnuts can be beneficial for weight loss, but 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. On the other hand, walnuts are high in healthy fats and protein, which can help keep you feeling full and satisfied. In general, weight loss is about creating a calorie deficit, so incorporating a variety of nutrient-dense foods like cauliflower and walnuts into your diet can help support your weight loss goals. It's important to focus on overall balanced nutrition and portion control, rather than relying on any single food for weight loss.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both cauliflower and walnuts are nutritious options, but walnuts are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating a mix of plant-based proteins like legumes, nuts, seeds, and whole grains will help support muscle growth and recovery.

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

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