Comparing Nutrients in 7 ounces Cauliflower VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Cauliflower	Lotus Seeds	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	3.33% 0.57g	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	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	NA	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	NA	38g per day for Men 19-50 years
Protein	6.8% 3.8g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	5.32% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	25.6% 0.33mg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Lotus Seeds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	20.7% 0.19mg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	53.6% 1.23mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	21.4% 728mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Lotus Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Lotus Seeds:

• 7 ounces of Cauliflower have 1.5 times more Vitamin B2, 2.9 times more Vitamin B5, 2 times more Vitamin B9 and more Vitamin C than Lotus Seeds.
• While 7 oz of Raw Lotus Seeds contain 3.4 times more Vitamin B1 than Raw Cauliflower.
• Both Cauliflower and Lotus Seeds provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Lotus Seeds have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Raw Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Lotus Seeds:

• 7 ounces of Cauliflower have 30 times more Sodium than Lotus Seeds.
• While 7 oz of Raw Lotus Seeds contain 2 times more Calcium, 2.4 times more Copper, 2.3 times more Iron, 3.7 times more Magnesium, 4 times more Manganese and 3.8 times more Phosphorus than Raw Cauliflower.
• Both Cauliflower and Lotus Seeds contain similar levels of Potassium, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Lotus Seeds contain 3.6 times more Energy, 3.5 times more Carbohydrate and 2.2 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Raw Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Lotus Seeds

What are the health benefits of Cauliflower compared to Lotus Seeds?

Cauliflower is a nutrient-dense vegetable that is high in fiber, vitamins C and K, and antioxidants. It is low in calories and can help support digestion, heart health, and reduce inflammation. Lotus seeds, on the other hand, are a good source of protein, magnesium, and phosphorus. They can help support muscle function, bone health, and provide sustained energy. Both cauliflower and lotus seeds can be beneficial for overall health when included in a balanced vegan diet.

Can I lose weight easier by eating more Cauliflower or Lotus Seeds?

Both cauliflower and lotus seeds can be part of a healthy weight loss diet due to their low calorie and high nutrient content. However, cauliflower is a better choice for weight loss as it is low in calories, high in fiber, and can be used in a variety of dishes to help you feel full and satisfied. Lotus seeds, on the other hand, are higher in calories and may not be as effective for weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich foods. Cauliflower is a nutritious vegetable but does not provide a significant amount of protein. Lotus seeds, on the other hand, are a good source of plant-based protein. Therefore, incorporating more lotus seeds into your diet may be more beneficial for muscle growth compared to cauliflower. Additionally, including other protein-rich plant foods such as legumes, tofu, tempeh, and quinoa can also help support muscle development.

What is the environmental impact of producing Cauliflower compared to Lotus Seeds?

Cauliflower has a higher environmental impact compared to lotus seeds. Cauliflower production requires more water, land, and resources, contributing to higher greenhouse gas emissions and water pollution. Lotus seeds, on the other hand, are more sustainable to produce as they require less water and land, making them a more environmentally friendly option.