Comparing Nutrients in 7 ounces Cauliflower VS Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Sweet Potato Leaves	20%	9%	71%

Macro Nutrients

	Cauliflower	Sweet Potato Leaves	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	2.24% 0.38g	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	13.5% 17.5g	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	8.82% 4.94g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	52.7% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	29% 0.38mg	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	NA	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	24.3% 22mg	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	500% 600μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	NA	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	NA	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	23% 161mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	NA	11mg per day for Men 19-50 years
Water	4.94% 183g	4.66% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Sweet Potato Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Sweet Potato Leaves:

• 7 ounces of Cauliflower have 3 times more Vitamin B5 and 4.4 times more Vitamin C than Sweet Potato Leaves.
• While 7 oz of Raw Sweet Potato Leaves contain more Vitamin A, 3.1 times more Vitamin B1, 5.8 times more Vitamin B2, 2.2 times more Vitamin B3 and 19.5 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Sweet Potato Leaves provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Sweet Potato Leaves:

• 7 ounces of Cauliflower have 5 times more Sodium than Sweet Potato Leaves.
• While 7 oz of Raw Sweet Potato Leaves contain 3.5 times more Calcium, 2.3 times more Iron, 4.7 times more Magnesium, 1.8 times more Phosphorus and 1.7 times more Potassium than Raw Cauliflower.
• Both Cauliflower and Sweet Potato Leaves contain similar levels of Water per seven ounces.
• Both Raw Cauliflower as well as Raw Sweet Potato Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sweet Potato Leaves contain 2.4 times more Omega 3, 1.8 times more Carbohydrate, 2.7 times more Fiber and 1.3 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Raw Sweet Potato Leaves provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Sweet Potato Leaves

What are the health benefits of Cauliflower compared to Sweet Potato Leaves?

Cauliflower is a good source of vitamin C, vitamin K, and fiber, while sweet potato leaves are rich in vitamins A, C, and K, as well as iron and calcium. Both are nutritious options, but cauliflower is lower in calories and carbohydrates, making it a good choice for those watching their weight or blood sugar levels. Sweet potato leaves are a great plant-based source of iron and calcium, which are important for vegans to include in their diet. Incorporating both into a balanced diet can provide a variety of essential nutrients.

Can I lose weight easier by eating more Cauliflower or Sweet Potato Leaves?

Both cauliflower and sweet potato leaves are nutritious options for weight loss due to their low calorie and high fiber content. However, cauliflower is lower in calories and carbohydrates compared to sweet potato leaves, making it a slightly better choice for weight loss. Incorporating a variety of vegetables, including cauliflower, into your diet can help support weight loss efforts by providing essential nutrients and promoting feelings of fullness.

Should I eat more Cauliflower or more Sweet Potato Leaves to gain more muscles while training consistently?

Both cauliflower and sweet potato leaves are nutritious options for muscle gain, but sweet potato leaves are higher in protein and certain vitamins and minerals that are beneficial for muscle growth. Therefore, incorporating more sweet potato leaves into your diet may be more beneficial for muscle gain while training consistently.

What is the environmental impact of producing Cauliflower compared to Sweet Potato Leaves?

Cauliflower has a higher environmental impact compared to sweet potato leaves due to factors such as water usage, land usage, and greenhouse gas emissions. Cauliflower requires more water and land to grow, as well as more resources for transportation and storage. Sweet potato leaves, on the other hand, can be grown easily and quickly, often using less water and land. Choosing sweet potato leaves over cauliflower can help reduce your environmental footprint.