Comparing Nutrients in 7 ounces Cauliflower VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Cauliflower	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	18.5% 538kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.37% 0.23g	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	97% 126g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	102% 74g	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	125% 47.4g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Dried Oriental Radishes	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	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	94% 1.23mg	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	146% 585μg	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	0% 0mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	125% 1248mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	360% 3.24mg	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	167% 13.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	46.5% 1.07mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	204% 6934mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	36.8% 552mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	4.94% 183g	1.06% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Dried Oriental Radishes per 7 oz

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

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

• 7 ounces of Cauliflower have more Vitamin C and 3.4 times more Vitamin K than Dried Oriental Radishes.
• While 7 oz of Dried Oriental Radishes contain 5.4 times more Vitamin B1, 11.3 times more Vitamin B2, 6.7 times more Vitamin B3, 2.8 times more Vitamin B5, 3.4 times more Vitamin B6 and 5.2 times more Vitamin B9 than Raw Cauliflower.
• 7 ounces of Dried Oriental Radishes have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Dried Oriental Radishes:

• 7 ounces of Cauliflower have 4.7 times more Water than Dried Oriental Radishes.
• While 7 oz of Dried Oriental Radishes contain 28.6 times more Calcium, 41.8 times more Copper, 16 times more Iron, 11.3 times more Magnesium, 3.5 times more Manganese, 4.6 times more Phosphorus, 11.7 times more Potassium, 9.3 times more Sodium and 7.9 times more Zinc than Raw Cauliflower.
• Both Raw Cauliflower as well as Dried Oriental Radishes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Oriental Radishes contain 10.8 times more Energy, 13.7 times more Omega 3, 12.8 times more Carbohydrate, 19.5 times more Sugars, 12 times more Fiber and 4.1 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Cauliflower as well as Dried Oriental Radishes provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Dried Oriental Radishes

What are the health benefits of Cauliflower compared to Dried Oriental Radishes?

Cauliflower is a great source of vitamins C, K, and folate, as well as fiber and antioxidants. It may help with digestion, heart health, and reducing inflammation. Dried Oriental Radishes are also nutritious, providing vitamins C and B6, as well as minerals like potassium and magnesium. Both can be beneficial for overall health, but cauliflower may offer more variety in nutrients and potential health benefits.

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

Both cauliflower and dried oriental radishes can be beneficial for weight loss due to their low calorie and high fiber content. However, cauliflower is more commonly used in weight loss diets as it is versatile and can be used in various dishes to help you feel full and satisfied. Dried oriental radishes can also be a good addition to your diet, but may not be as versatile as cauliflower. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense, low-calorie foods like cauliflower can help support your weight loss goals.

Should I eat more Cauliflower or more Dried Oriental Radishes 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 dried oriental radishes are nutritious options, but cauliflower is higher in protein and can be a good addition to your diet to support muscle growth. Additionally, incorporating other plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds can also help you meet your protein needs for muscle building.

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

Cauliflower has a lower environmental impact compared to dried oriental radishes. 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, reducing the need for other ingredients.