Comparing Nutrients in 7 ounces Cauliflower VS Dried Pepeao

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Dried Pepeao	6%	1%	93%

Macro Nutrients

	Cauliflower	Dried Pepeao	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	NA	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	NA	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	124% 161g	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	NA	38g per day for Men 19-50 years
Protein	6.8% 3.8g	17% 9.57g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Dried Pepeao	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	853% 42.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	145% 1.9mg	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	79.4% 318μg	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	3.1% 2.78mg	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	Dried Pepeao	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	1118% 10mg	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	152% 12mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	99% 2.3mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	41.3% 1405mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	163% 90μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	136% 15mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.6% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Dried Pepeao per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Dried Pepeao:

• 7 ounces of Cauliflower have 34.4 times more Vitamin C than Dried Pepeao.
• While 7 oz of Dried Pepeao contain 16.5 times more Vitamin B1, 5.8 times more Vitamin B2, 5.9 times more Vitamin B3, 32.2 times more Vitamin B5, 5.2 times more Vitamin B6 and 2.8 times more Vitamin B9 than Raw Cauliflower.
• 7 ounces of Dried Pepeao have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Dried Pepeao have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Dried Pepeao:

• 7 ounces of Cauliflower have 8.3 times more Water than Dried Pepeao.
• While 7 oz of Dried Pepeao contain 5.1 times more Calcium, 130 times more Copper, 14.6 times more Iron, 9.7 times more Magnesium, 7.4 times more Manganese, 2.6 times more Phosphorus, 2.4 times more Potassium, 75.5 times more Selenium, 2.3 times more Sodium and 27.9 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 Dried Pepeao contain 11.9 times more Energy, 16.3 times more Carbohydrate and 2.5 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy

Frequently Asked Questions about Cauliflower VS Dried Pepeao

What are the health benefits of Cauliflower compared to Dried Pepeao?

Cauliflower is a nutrient-dense vegetable that is high in fiber, vitamins C and K, and antioxidants. It is low in calories and can support digestion, heart health, and inflammation. Dried Pepeao, on the other hand, is a type of seaweed that is also nutrient-rich and high in iodine, which is important for thyroid function. Both can be beneficial for overall health when included in a balanced vegan diet.

Can I lose weight easier by eating more Cauliflower or Dried Pepeao?

Cauliflower is a great low-calorie, nutrient-dense vegetable that can aid in weight loss due to its high fiber content and ability to keep you feeling full. Dried Pepeao, on the other hand, is not a common food item and may not have the same weight loss benefits as cauliflower. Therefore, incorporating more cauliflower into your diet may help you lose weight easier compared to dried Pepeao.

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

To gain more muscles while training consistently, it is recommended to consume more cauliflower as it is a good source of plant-based protein, fiber, and essential nutrients that support muscle growth and recovery. Dried Pepeao may not provide the same level of protein and nutrients as cauliflower, making it a less optimal choice for muscle building.

What is the environmental impact of producing Cauliflower compared to Dried Pepeao?

Cauliflower has a lower environmental impact compared to Dried Pepeao. Cauliflower requires less water, land, and resources to grow, making it a more sustainable option. Additionally, cauliflower is a versatile vegetable that can be used in various dishes, providing a good source of nutrients such as vitamin C, vitamin K, and fiber.