Comparing Nutrients in 7 ounces Cauliflower VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Flaxseed	13%	67%	20%

Macro Nutrients

	Cauliflower	Flaxseed	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	36.5% 1060kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	86.3% 83.7g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	22.7% 7.27g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2829% 45.3g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	69% 11.7g	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	44% 57.3g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	4.24% 3.08g	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	0% 0g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.3g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	143% 54g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Flaxseed	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	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	224% 67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	43% 173μg	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	1.32% 1.2mg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Flaxseed	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	269% 2.42mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	185% 778mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	214% 4.93mg	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	182% 1274mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	47.5% 1613mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.37% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Flaxseed per 7 oz

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

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

• 7 ounces of Cauliflower have 80.3 times more Vitamin C and 3.6 times more Vitamin K than Flaxseed.
• While 7 oz of Flaxseed contain 32.9 times more Vitamin B1, 2.7 times more Vitamin B2, 6.1 times more Vitamin B3, 1.5 times more Vitamin B5, 2.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 3.9 times more Vitamin E than Raw Cauliflower.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• 7 ounces of Flaxseed have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Flaxseed:

• 7 ounces of Cauliflower have 13.2 times more Water than Flaxseed.
• While 7 oz of Flaxseed contain 11.6 times more Calcium, 31.3 times more Copper, 13.6 times more Iron, 26.1 times more Magnesium, 16 times more Manganese, 14.6 times more Phosphorus, 2.7 times more Potassium, 42.3 times more Selenium and 16.1 times more Zinc than Raw Cauliflower.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 1.2 times more Sugars than Flaxseed.
• While 7 oz of Flaxseed contain 21.4 times more Energy, 150.6 times more Fat, 28.2 times more Saturated Fat, 1520.9 times more Omega 3, 368.9 times more Omega 6, 5.8 times more Carbohydrate, 13.7 times more Fiber and 9.5 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Cauliflower VS Flaxseed

What are the health benefits of Cauliflower compared to Flaxseed?

Cauliflower is a good source of vitamin C, vitamin K, and fiber, which can support immune health, bone health, and digestion. Flaxseed, on the other hand, is high in omega-3 fatty acids and fiber, which can help reduce inflammation and support heart health. Both are nutritious options, but flaxseed may have an edge in terms of omega-3 content.

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

Both cauliflower and flaxseed can be beneficial for weight loss, but they work in different ways. Cauliflower is low in calories and high in fiber, making it a great option for adding volume to your meals without adding many calories. Flaxseed, on the other hand, is high in fiber and healthy fats, which can help you feel full and satisfied, potentially reducing overall calorie intake. Incorporating both cauliflower and flaxseed into your diet can support weight loss by providing essential nutrients, fiber, and promoting feelings of fullness.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both cauliflower and flaxseed are nutritious foods, but for muscle building, it is recommended to prioritize protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and lentils. Incorporating a combination of these plant-based protein sources into your diet along with a balanced intake of carbohydrates and healthy fats will support muscle growth and recovery.

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

Cauliflower has a higher environmental impact compared to flaxseed. Cauliflower requires more water, land, and resources to grow, while flaxseed is more sustainable and requires less water and land to produce. Additionally, flaxseed has a lower carbon footprint compared to cauliflower. Incorporating more flaxseed into your diet can help reduce your environmental impact.