Comparing Nutrients in 7 ounces Cauliflower VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Cauliflower	Wakame Seaweed	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.12% 0.02g	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% 18g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	1.78% 1.3g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	27.7% 1.4mg	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	97% 389μg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Wakame Seaweed	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	62.6% 0.56mg	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	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	50.6% 212mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	121% 2.78mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	2.9% 99mg	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	115% 1730mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Wakame Seaweed per 7 oz

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

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

• 7 ounces of Cauliflower have 92 times more Vitamin B6, 16.1 times more Vitamin C and 2.9 times more Vitamin K than Wakame Seaweed.
• While 7 oz of Raw Wakame Seaweed contain more Vitamin A, 3.8 times more Vitamin B2, 3.2 times more Vitamin B3, 3.4 times more Vitamin B9 and 12.5 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Wakame Seaweed provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Cauliflower as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Wakame Seaweed:

• 7 ounces of Cauliflower have 6 times more Potassium than Wakame Seaweed.
• While 7 oz of Raw Wakame Seaweed contain 6.8 times more Calcium, 7.3 times more Copper, 5.2 times more Iron, 7.1 times more Magnesium, 9 times more Manganese, 1.8 times more Phosphorus, 29.1 times more Sodium and 1.4 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Wakame Seaweed contain similar levels of Water per seven ounces.
• 7 ounces of Wakame Seaweed lack sufficient amounts of Potassium
• Both Raw Cauliflower as well as Raw Wakame Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 2.9 times more Sugars and 4 times more Fiber than Wakame Seaweed.
• While 7 oz of Raw Wakame Seaweed contain 1.8 times more Carbohydrate and 1.6 times more Protein than Raw Cauliflower.
• 7 ounces of Wakame Seaweed provide inadequate amounts of Fiber
• Both Raw Cauliflower as well as Raw Wakame Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Wakame Seaweed

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

Cauliflower is a good source of vitamins C and K, fiber, and antioxidants. It can help support digestion, boost immunity, and reduce inflammation. On the other hand, Wakame seaweed is rich in minerals like iodine, calcium, and magnesium, which are essential for bone health and thyroid function. It also contains antioxidants and may help support heart health. Both cauliflower and Wakame seaweed offer unique health benefits and can be part of a balanced vegan diet.

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

Both cauliflower and wakame seaweed can be beneficial for weight loss due to their low calorie and high nutrient content. Cauliflower is a good source of fiber, which can help you feel full and satisfied, while wakame seaweed is rich in minerals and antioxidants that support overall health. Including a variety of plant-based foods like cauliflower and wakame seaweed in your diet can help you achieve weight loss goals by providing essential nutrients and promoting satiety.

Should I eat more Cauliflower or more Wakame 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 wakame seaweed are nutritious options, but wakame seaweed is a better choice for muscle building due to its higher protein content. Wakame seaweed also provides essential amino acids that are important for muscle growth and repair. Incorporating a variety of plant-based protein sources, including wakame seaweed, into your diet can help support muscle development.

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

Cauliflower has a higher environmental impact compared to Wakame Seaweed. Cauliflower requires more water, land, and resources to grow, while Wakame Seaweed is more sustainable as it grows in the ocean without the need for freshwater irrigation or pesticides. Choosing Wakame Seaweed over Cauliflower can help reduce your carbon footprint and support a more environmentally friendly food choice.