Comparing Nutrients in 7 ounces Cauliflower VS Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Cauliflower	Taro 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	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	2.5% 0.42g	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	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	8.24% 5.97g	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	19.3% 7.34g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	17.6% 9.9g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Taro Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	53% 478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	69.6% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	22.3% 0.29mg	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	62.5% 250μg	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	115% 103mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Taro Leaves	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	59.5% 0.54mg	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	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	61.6% 1.4mg	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	17% 119mg	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	3.25% 1.8μg	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	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Taro Leaves per 7 oz

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

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

• 7 ounces of Cauliflower have 7.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain more Vitamin A, 4.2 times more Vitamin B1, 7.6 times more Vitamin B2, 3 times more Vitamin B3, 2.2 times more Vitamin B9, 25.3 times more Vitamin E and 7 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Taro Leaves provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• Both Raw Cauliflower as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Taro Leaves:

• 7 ounces of Cauliflower have 10 times more Sodium than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 4.9 times more Calcium, 6.9 times more Copper, 5.4 times more Iron, 3 times more Magnesium, 4.6 times more Manganese, 1.4 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Taro Leaves contain similar levels of Water per seven ounces.
• Both Raw Cauliflower as well as Raw Taro Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Taro Leaves contain 6.2 times more Omega 3, 1.3 times more Carbohydrate, 1.6 times more Sugars, 1.9 times more Fiber and 2.6 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Raw Taro Leaves provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Taro Leaves

What are the health benefits of Cauliflower compared to Taro Leaves?

Cauliflower is a good source of vitamin C, vitamin K, and fiber, which can support immune function, bone health, and digestion. Taro leaves, on the other hand, are rich in vitamins A and C, as well as minerals like calcium and iron, which can help with vision, skin health, and energy production. Both cauliflower and taro leaves offer unique health benefits, so incorporating a variety of vegetables into your diet is important for overall health.

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

Both cauliflower and taro leaves are low in calories and high in fiber, making them great options for weight loss. However, cauliflower is lower in calories and carbohydrates compared to taro leaves, so it may be slightly more effective for weight loss. Ultimately, the key to losing weight is creating a calorie deficit and incorporating a variety of nutrient-dense foods into your diet.

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

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both cauliflower and taro leaves are nutritious options, but taro leaves are higher in protein and essential amino acids, making them a better choice for muscle growth. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains along with taro leaves can help support muscle development.

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

Cauliflower has a higher environmental impact compared to Taro Leaves due to its higher water and land requirements for cultivation. Taro Leaves are more sustainable as they require less water and land to grow, making them a more environmentally friendly option.