Comparing Nutrients in 7 ounces Cauliflower VS Kelp Seaweed

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Cauliflower	Kelp Seaweed	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.23% 0.04g	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	14.6% 19g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Kelp Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	0.31% 0.004mg	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	89.3% 357μg	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	6.6% 5.95mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	109% 131μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Kelp Seaweed	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	28.7% 0.26mg	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	70.7% 5.66mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	17.3% 0.4mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	5.2% 177mg	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	31% 462mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Kelp Seaweed per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Kelp Seaweed:

• 7 ounces of Cauliflower have 92 times more Vitamin B6 and 16.1 times more Vitamin C than Kelp Seaweed.
• While 7 oz of Raw Kelp Seaweed contain 2.5 times more Vitamin B2, 3.2 times more Vitamin B9, 10.9 times more Vitamin E and 4.3 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Kelp Seaweed provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• 7 ounces of Kelp Seaweed have insufficient amounts of Vitamin B6
• Both Raw Cauliflower as well as Raw Kelp Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Kelp Seaweed:

• 7 ounces of Cauliflower have 3.4 times more Potassium than Kelp Seaweed.
• While 7 oz of Raw Kelp Seaweed contain 7.6 times more Calcium, 3.3 times more Copper, 6.8 times more Iron, 8.1 times more Magnesium, 1.3 times more Manganese, 7.8 times more Sodium and 4.6 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Kelp Seaweed contain similar levels of Phosphorus and Water per seven ounces.
• Both Raw Cauliflower as well as Raw Kelp Seaweed 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 and 1.5 times more Fiber than Kelp Seaweed.
• While 7 oz of Raw Kelp Seaweed contain 1.9 times more Carbohydrate than Raw Cauliflower.
• Both Cauliflower and Kelp Seaweed offer comparable quantities of Protein per seven ounces.
• Both Raw Cauliflower as well as Raw Kelp Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Kelp Seaweed

What are the health benefits of Cauliflower compared to Kelp Seaweed?

Cauliflower is a good source of vitamin C, vitamin K, and fiber, and is low in calories. It also contains antioxidants that may help reduce inflammation and lower the risk of chronic diseases. On the other hand, kelp seaweed is rich in iodine, which is important for thyroid function, as well as other minerals like calcium and magnesium. It also contains antioxidants and may have anti-inflammatory properties. Both cauliflower and kelp seaweed can be nutritious additions to a vegan diet, offering different health benefits.

Can I lose weight easier by eating more Cauliflower or Kelp Seaweed?

Both cauliflower and kelp seaweed can be beneficial for weight loss due to their low calorie and high nutrient content. However, cauliflower is a more versatile and easily accessible option that can be included in a variety of dishes, making it easier to incorporate into your diet on a regular basis. Kelp seaweed, on the other hand, may not be as readily available and may have a more acquired taste for some individuals. Ultimately, the key to weight loss is creating a balanced and sustainable diet that includes a variety of nutrient-dense foods, so incorporating both cauliflower and kelp seaweed into your meals can be beneficial for overall health and weight management.

Should I eat more Cauliflower or more Kelp Seaweed 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 kelp seaweed are nutritious options, but for muscle building, you may want to focus on higher protein sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds. Incorporating a variety of these plant-based protein sources into your diet will help support muscle growth and recovery.

What is the environmental impact of producing Cauliflower compared to Kelp Seaweed?

Kelp seaweed has a lower environmental impact compared to cauliflower production. Kelp requires fewer resources such as water, land, and fertilizers to grow, making it a more sustainable option. Additionally, kelp helps improve water quality and sequesters carbon dioxide from the atmosphere, further reducing its environmental footprint.