Comparing Nutrients in 7 ounces Cauliflower VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Cauliflower	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	38% 1105kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	60.6% 19.4g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	328% 55.8g	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	23.4% 30.4g	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	100% 56.2g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Watermelon Seed Kernels	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	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	13.6% 0.18mg	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	28.8% 115μg	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	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	151% 1.36mg	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	181% 14.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	243% 1022mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	139% 3.2mg	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	214% 1498mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	38% 1286mg	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	13% 196mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Watermelon Seed Kernels per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Watermelon Seed Kernels:

• 7 ounces of Cauliflower have 1.9 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin C than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 3.8 times more Vitamin B1, 2.4 times more Vitamin B2 and 7 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Watermelon Seed Kernels provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Watermelon Seed Kernels have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Watermelon Seed Kernels:

• 7 ounces of Cauliflower have 18.2 times more Water than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 2.5 times more Calcium, 17.6 times more Copper, 17.3 times more Iron, 34.3 times more Magnesium, 10.4 times more Manganese, 17.2 times more Phosphorus, 2.2 times more Potassium, 3.3 times more Sodium and 37.9 times more Zinc than Raw Cauliflower.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Watermelon Seed Kernels contain 22.3 times more Energy, 169.2 times more Fat, 75.2 times more Saturated Fat, 1755.9 times more Omega 6, 3.1 times more Carbohydrate and 14.8 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Cauliflower VS Watermelon Seed Kernels

What are the health benefits of Cauliflower compared to Watermelon Seed Kernels?

Cauliflower is a nutrient-dense vegetable that is high in fiber, vitamins C and K, and antioxidants. It is low in calories and can support digestion, heart health, and immune function. Watermelon seed kernels are also nutritious, containing protein, healthy fats, and minerals like magnesium and iron. However, they are higher in calories and fat compared to cauliflower. Both can be part of a healthy diet, but cauliflower may be a better choice for those looking to manage their weight or increase their vegetable intake.

Can I lose weight easier by eating more Cauliflower or Watermelon Seed Kernels?

Both cauliflower and watermelon seed kernels 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 help you feel full longer. Watermelon seed kernels, on the other hand, are higher in calories and fat, so they should be consumed in moderation as part of a balanced diet.

Should I eat more Cauliflower or more Watermelon Seed Kernels to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to consume more Cauliflower as it is a good source of plant-based protein, fiber, and essential vitamins and minerals that support muscle growth and recovery. Watermelon seed kernels can also be a nutritious addition to your diet, but Cauliflower would be a better choice for muscle building due to its higher protein content.

What is the environmental impact of producing Cauliflower compared to Watermelon Seed Kernels?

Cauliflower has a lower environmental impact compared to watermelon seed kernels. Cauliflower requires less water, land, and resources to grow, making it a more sustainable option. Additionally, cauliflower is a versatile vegetable that can be used in various dishes, providing a good source of nutrients such as vitamin C, vitamin K, and fiber.