Comparing Nutrients in 7 ounces Cauliflower VS Green Peas

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Green Peas	26%	4%	70%

Macro Nutrients

	Cauliflower	Green Peas	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.77% 0.3g	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	22% 28.7g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	15.5% 11.3g	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	1.07% 0.77g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.9g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	44% 0.53mg	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	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	25.8% 0.34mg	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	32.2% 129μg	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	88% 79.4mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	41% 49.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Green Peas	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	39% 0.35mg	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	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	35.4% 0.81mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.23% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Green Peas per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Green Peas:

• 7 ounces of Cauliflower have 6.4 times more Vitamin B5 and 1.2 times more Vitamin C than Green Peas.
• While 7 oz of Raw Green Peas contain more Vitamin A, 5.3 times more Vitamin B1, 2.2 times more Vitamin B2, 4.1 times more Vitamin B3 and 1.6 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Green Peas provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Raw Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Green Peas:

• 7 ounces of Cauliflower have 1.2 times more Potassium and 6 times more Sodium than Green Peas.
• While 7 oz of Raw Green Peas contain 4.5 times more Copper, 3.5 times more Iron, 2.2 times more Magnesium, 2.6 times more Manganese, 2.5 times more Phosphorus, 3 times more Selenium and 4.6 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Green Peas contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Green Peas contain 3.2 times more Energy, 2.3 times more Omega 3, 2.9 times more Carbohydrate, 3 times more Sugars, 2.9 times more Fiber and 2.8 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Cauliflower as well as Raw Green Peas provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Green Peas

What are the health benefits of Cauliflower compared to Green Peas?

Cauliflower is a good source of antioxidants, vitamins C and K, and fiber, which can help support a healthy immune system, promote bone health, and aid in digestion. Green peas are rich in protein, fiber, vitamins A and C, and minerals like iron and potassium, which can help support muscle function, boost immunity, and promote heart health. Both cauliflower and green peas are nutritious options to include in a balanced vegan diet.

Can I lose weight easier by eating more Cauliflower or Green Peas?

Both cauliflower and green peas are low in calories and high in fiber, making them great options for weight loss. However, cauliflower is lower in calories and carbohydrates compared to green peas, so it may be slightly more effective for weight loss. Incorporating both into your diet can help you feel full and satisfied while also providing essential nutrients.

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

Both cauliflower and green peas are nutritious options for muscle gain. However, green peas are slightly higher in protein content compared to cauliflower, making them a better choice for muscle building. Additionally, green peas are a good source of plant-based iron, which is important for energy production during workouts. Including a variety of plant-based protein sources like green peas in your diet can help support muscle growth and recovery.

What is the environmental impact of producing Cauliflower compared to Green Peas?

Cauliflower has a higher environmental impact compared to green peas in terms of water usage, land usage, and greenhouse gas emissions. Cauliflower requires more water and land to grow, and produces more greenhouse gas emissions per serving compared to green peas. Choosing green peas over cauliflower can help reduce your environmental footprint.