Comparing Nutrients in 7 ounces Cauliflower VS Baby Zucchini Squash

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Cauliflower	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.74% 0.13g	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	4.75% 6.17g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	9.6% 5.38g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	8.74% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	21.7% 0.28mg	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	9.92% 39.7μg	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	75% 67.7mg	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	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	21.4% 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	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	17% 0.39mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Baby Zucchini Squash per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Baby Zucchini Squash:

• 7 ounces of Cauliflower have 1.7 times more Vitamin B2, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 2.9 times more Vitamin B9 and 1.4 times more Vitamin C than Baby Zucchini Squash.
• While 7 oz of Raw Baby Zucchini Squash contain more Vitamin A and 1.4 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Baby Zucchini Squash provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Baby Zucchini Squash:

• 7 ounces of Cauliflower have 10 times more Sodium than Baby Zucchini Squash.
• While 7 oz of Raw Baby Zucchini Squash contain 2.5 times more Copper, 1.9 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium and 3.1 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Baby Zucchini Squash contain similar levels of Calcium and Water per seven ounces.
• Both Raw Cauliflower as well as Raw Baby Zucchini Squash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 1.6 times more Carbohydrate and 1.8 times more Fiber than Baby Zucchini Squash.
• While 7 oz of Raw Baby Zucchini Squash contain 7.1 times more Omega 3 and 1.4 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Raw Baby Zucchini Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Baby Zucchini Squash

What are the health benefits of Cauliflower compared to Baby Zucchini Squash?

Both cauliflower and baby zucchini squash are nutritious vegetables, but cauliflower is particularly rich in vitamin C, vitamin K, and antioxidants, which can help boost the immune system and reduce inflammation. On the other hand, baby zucchini squash is a good source of vitamin A, vitamin C, and fiber, which can support eye health and digestion. Including both vegetables in your diet can provide a variety of nutrients and health benefits.

Can I lose weight easier by eating more Cauliflower or Baby Zucchini Squash?

Both cauliflower and baby zucchini 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 baby zucchini squash, which may make it slightly more beneficial for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of vegetables, including cauliflower and baby zucchini squash, into your diet can help support your weight loss goals.

Should I eat more Cauliflower or more Baby Zucchini Squash to gain more muscles while training consistently?

Both cauliflower and baby zucchini squash are nutritious vegetables that can support muscle growth when consumed as part of a balanced diet. However, for muscle gain, it is important to focus on consuming an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, nuts, and seeds. Additionally, incorporating a variety of colorful vegetables like cauliflower and baby zucchini squash can provide essential vitamins, minerals, and antioxidants to support overall health and muscle recovery. It is recommended to include a variety of vegetables in your diet to ensure you are getting a wide range of nutrients to support your fitness goals.

What is the environmental impact of producing Cauliflower compared to Baby Zucchini Squash?

Cauliflower has a higher environmental impact compared to Baby Zucchini Squash due to its higher water and land requirements for cultivation. Additionally, cauliflower production typically involves more pesticide use and transportation emissions. Choosing locally grown and organic options can help reduce the environmental impact of both vegetables.