Comparing Nutrients in 7 ounces Cauliflower VS Radicchio

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Radicchio	22%	9%	69%

Macro Nutrients

	Cauliflower	Radicchio	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.1% 0.18g	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	6.84% 8.9g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	1.64% 1.2g	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	5.07% 2.84g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Radicchio	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	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	3.16% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	8.7% 0.11mg	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	29.8% 119μg	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	17.6% 16mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	422% 506μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Radicchio	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	75% 0.68mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	12% 0.27mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	17.6% 599mg	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	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.94% 183g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Radicchio per 7 oz

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

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

• 7 ounces of Cauliflower have 3.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2 times more Vitamin B3, 2.5 times more Vitamin B5, 3.2 times more Vitamin B6 and 6 times more Vitamin C than Radicchio.
• While 7 oz of Raw Radicchio contain 28.3 times more Vitamin E and 16.5 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Radicchio provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• 7 ounces of Radicchio have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Cauliflower as well as Raw Radicchio have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Radicchio:

• 7 ounces of Cauliflower have 1.4 times more Sodium than Radicchio.
• While 7 oz of Raw Radicchio contain 8.7 times more Copper, 1.4 times more Iron and 2.3 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Radicchio contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Radicchio lack sufficient amounts of Calcium
• Both Raw Cauliflower as well as Raw Radicchio lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 3.2 times more Sugars, 2.2 times more Fiber and 1.3 times more Protein than Radicchio.
• Both Cauliflower and Radicchio offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Cauliflower as well as Raw Radicchio provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Radicchio

What are the health benefits of Cauliflower compared to Radicchio?

Cauliflower is a great source of vitamins C and K, as well as fiber and antioxidants. It can help support digestion, boost immunity, and reduce inflammation. Radicchio, on the other hand, is rich in vitamins K and B9, as well as antioxidants. It can help improve digestion, support heart health, and reduce inflammation. Both vegetables offer unique health benefits and can be part of a balanced vegan diet.

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

Both cauliflower and radicchio are low in calories and high in fiber, making them great choices for weight loss. However, cauliflower is lower in calories and higher in fiber compared to radicchio, so it may be slightly more effective for weight loss. Additionally, cauliflower is more versatile and can be used in a variety of dishes to help you feel full and satisfied while consuming fewer calories.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both cauliflower and radicchio are nutritious vegetables, but cauliflower is higher in protein and provides more essential nutrients like vitamin C, vitamin K, and folate. Therefore, incorporating more cauliflower into your diet may be beneficial for muscle growth and overall health.

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

Cauliflower has a lower environmental impact compared to Radicchio. Cauliflower requires less water, land, and resources to grow, making it a more sustainable option. Additionally, cauliflower has a lower carbon footprint and is generally more widely available, reducing transportation emissions.