Comparing Nutrients in 7 ounces Cauliflower VS Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Oriental Radishes	12%	5%	83%

Macro Nutrients

	Cauliflower	Oriental Radishes	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.19% 0.032g	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	6.26% 8.14g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	6.84% 4.96g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	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	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	7.02% 0.091mg	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	14% 55.6μg	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	48.5% 43.7mg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Oriental Radishes	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	25.4% 0.23mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	3.28% 0.075mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	13.2% 450mg	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	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.94% 183g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Oriental Radishes per 7 oz

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

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

• 7 ounces of Cauliflower have 2.5 times more Vitamin B1, 3 times more Vitamin B2, 2.5 times more Vitamin B3, 4.8 times more Vitamin B5, 4 times more Vitamin B6, 2 times more Vitamin B9, 2.2 times more Vitamin C and 51.7 times more Vitamin K than Oriental Radishes.
• 7 ounces of Oriental Radishes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin K
• Both Raw Cauliflower as well as Raw 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 Oriental Radishes:

• 7 ounces of Cauliflower have 4.1 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, 1.4 times more Sodium and 1.8 times more Zinc than Oriental Radishes.
• While 7 oz of Raw Oriental Radishes contain 2.9 times more Copper than Raw Cauliflower.
• Both Cauliflower and Oriental Radishes contain similar levels of Calcium, Iron, Magnesium and Water per seven ounces.
• 7 ounces of Oriental Radishes lack sufficient amounts of Manganese and Zinc
• Both Raw Cauliflower as well as Raw Oriental Radishes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 1.2 times more Carbohydrate, 1.3 times more Fiber and 3.2 times more Protein than Oriental Radishes.
• While 7 oz of Raw Oriental Radishes contain 1.3 times more Sugars than Raw Cauliflower.
• 7 ounces of Oriental Radishes provide inadequate amounts of Protein
• Both Raw Cauliflower as well as Raw Oriental Radishes provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Oriental Radishes

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

Cauliflower is a great source of vitamin C, vitamin K, and fiber, which can help support a healthy immune system, bone health, and digestion. Oriental radishes, on the other hand, are rich in vitamin C, potassium, and antioxidants, which can help improve heart health and reduce inflammation. Both vegetables are nutritious choices, but cauliflower may offer more versatility in cooking and a wider range of nutrients.

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

Both cauliflower and oriental radishes are low in calories and high in fiber, making them great choices for weight loss. However, cauliflower is slightly lower in calories and higher in fiber compared to oriental radishes. Therefore, incorporating more cauliflower into your diet may help you lose weight easier. Remember to pair these vegetables with a variety of nutrient-dense foods for a balanced diet.

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

Both cauliflower and oriental radishes are nutritious vegetables that can support muscle growth when consumed as part of a balanced diet. However, cauliflower is higher in protein and provides more essential nutrients like vitamin C, vitamin K, and fiber compared to oriental radishes. Therefore, incorporating more cauliflower into your meals may be more beneficial for muscle growth while training consistently. Remember to also include other plant-based protein sources like legumes, tofu, and quinoa to support muscle development.

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

Cauliflower has a higher environmental impact compared to Oriental Radishes due to its higher water and land requirements for cultivation. Additionally, cauliflower production typically involves more pesticide use and greenhouse gas emissions. Choosing Oriental Radishes over cauliflower can help reduce your environmental footprint.