Comparing Nutrients in 7 ounces Black Currants VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Cauliflower	26%	8%	66%

Macro Nutrients

	Black Currants	Cauliflower	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	23.5% 30.5g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	NA	5.23% 3.8g	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	NA	2.66% 1.92g	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	NA	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Cauliflower	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	28% 0.37mg	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	NA	28.3% 113μg	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	399% 359mg	106% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.2% 2mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Currants	Cauliflower	Recommended Dietary Allowance
Calcium	11% 109mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	38.2% 3.06mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	13.4% 0.31mg	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	16.7% 117mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Black Currants vs Cauliflower:

• 7 ounces of Black Currants have 3.8 times more Vitamin C and 12.5 times more Vitamin E than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw European Black Currants.
• Both Black Currants and Cauliflower provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Black Currants have insufficient amounts of Vitamin B3
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both Raw European Black Currants as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Black Currants vs Cauliflower:

• 7 ounces of Black Currants have 2.5 times more Calcium, 2.2 times more Copper, 3.7 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese and 1.3 times more Phosphorus than Cauliflower.
• While 7 oz of Raw Cauliflower contain 15 times more Sodium than Raw European Black Currants.
• Both Black Currants and Cauliflower contain similar levels of Potassium, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Black Currants have 2.5 times more Energy, 4.8 times more Omega 3 and 3.1 times more Carbohydrate than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.4 times more Protein than Raw European Black Currants.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw European Black Currants as well as Raw Cauliflower provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Black Currants VS Cauliflower

What are the health benefits of Black Currants compared to Cauliflower?

Black currants are rich in antioxidants, vitamin C, and fiber, which can help boost the immune system, improve skin health, and support digestion. On the other hand, cauliflower is a good source of vitamin C, vitamin K, and fiber, which can aid in bone health, blood clotting, and digestion. Both black currants and cauliflower offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health and well-being.

Can I lose weight easier by eating more Black Currants or Cauliflower?

Both black currants and cauliflower are nutrient-dense foods that can support weight loss due to their low calorie and high fiber content. However, cauliflower is lower in calories and carbohydrates compared to black currants, making it a more weight-loss-friendly option. Incorporating a variety of fruits and vegetables, including cauliflower, into your diet can help you achieve your weight loss goals.

Should I eat more Black Currants or more Cauliflower to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Cauliflower is low in protein compared to black currants. Black currants are a good source of vitamin C and antioxidants, but they do not provide a significant amount of protein. To support muscle growth, it is recommended to include protein-rich foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains in your diet.

What is the environmental impact of producing Black Currants compared to Cauliflower?

Black currants have a lower environmental impact compared to cauliflower. Black currants require less water, land, and resources to grow, making them a more sustainable option. Additionally, black currants are typically grown in cooler climates where they thrive naturally, reducing the need for artificial inputs like pesticides and fertilizers.