Comparing Nutrients in 7 ounces Cauliflower VS Frozen Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Cauliflower	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.19% 0.032g	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	22% 28.6g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	7.75% 5.6g	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	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	53% 476μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	9.18% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	16.8% 0.22mg	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	12% 47.6μg	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	13.7% 12.3mg	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	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	11.2% 0.1mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	21.4% 0.49mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	12.4% 421mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.42% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Frozen Butternut Winter Squash per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Frozen Butternut Winter Squash:

• 7 ounces of Cauliflower have 3 times more Vitamin B5, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9, 7.8 times more Vitamin C and 11.1 times more Vitamin K than Frozen Butternut Winter Squash.
• While 7 oz of Frozen Butternut Winter Squash, Unprepared contain more Vitamin A, 1.8 times more Vitamin B1, 1.5 times more Vitamin B3 and 23.1 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Frozen Butternut Winter Squash provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Frozen Butternut Winter Squash have insufficient amounts of Vitamin K
• Both Raw Cauliflower as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Frozen Butternut Winter Squash:

• 7 ounces of Cauliflower have 2 times more Phosphorus, 1.4 times more Potassium, 15 times more Sodium and 1.6 times more Zinc than Frozen Butternut Winter Squash.
• While 7 oz of Frozen Butternut Winter Squash, Unprepared contain 1.3 times more Calcium, 1.3 times more Copper, 2.1 times more Iron and 1.6 times more Manganese than Raw Cauliflower.
• Both Cauliflower and Frozen Butternut Winter Squash contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Frozen Butternut Winter Squash lack sufficient amounts of Zinc
• Both Raw Cauliflower as well as Frozen Butternut Winter Squash, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 1.5 times more Fiber than Frozen Butternut Winter Squash.
• While 7 oz of Frozen Butternut Winter Squash, Unprepared contain 2.9 times more Carbohydrate and 1.5 times more Sugars than Raw Cauliflower.
• Both Cauliflower and Frozen Butternut Winter Squash offer comparable quantities of Protein per seven ounces.
• Both Raw Cauliflower as well as Frozen Butternut Winter Squash, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Frozen Butternut Winter Squash

What are the health benefits of Cauliflower compared to Frozen Butternut Winter Squash?

Cauliflower is a great source of vitamin C, vitamin K, and fiber, which can help support immune function, bone health, and digestion. On the other hand, frozen butternut winter squash is rich in vitamin A, vitamin C, and potassium, which can promote eye health, immune function, and heart health. Both are nutritious options, so incorporating a variety of vegetables into your diet is key for optimal health.

Can I lose weight easier by eating more Cauliflower or Frozen Butternut Winter Squash?

Both cauliflower and frozen butternut winter squash are low in calories and high in fiber, making them great choices for weight loss. However, cauliflower is lower in calories and carbohydrates compared to butternut winter squash, so it may be slightly more effective for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of low-calorie, nutrient-dense foods like cauliflower and butternut winter squash into your diet can help support your weight loss goals.

Should I eat more Cauliflower or more Frozen Butternut Winter Squash to gain more muscles while training consistently?

Both cauliflower and butternut winter squash are nutritious options for supporting muscle growth. However, butternut winter squash is higher in carbohydrates, which can provide energy for your workouts and aid in muscle recovery. On the other hand, cauliflower is lower in calories and carbohydrates, making it a great option for adding volume to your meals without excess calories. To support muscle growth while training consistently, it's important to have a balanced diet that includes a variety of nutrient-dense foods. Consider incorporating both cauliflower and butternut winter squash into your meals to benefit from their unique nutritional profiles.

What is the environmental impact of producing Cauliflower compared to Frozen Butternut Winter Squash?

Cauliflower has a lower environmental impact compared to frozen butternut winter squash. Cauliflower requires less water, land, and energy to produce, making it a more sustainable choice. Additionally, cauliflower has a shorter growing season and can be grown in a wider range of climates, reducing transportation emissions.