Comparing Nutrients in 7 ounces Custard-apple VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Cauliflower	26%	8%	66%

Macro Nutrients

	Custard-apple	Cauliflower	Recommended Dietary Allowance
Energy	6.9% 200kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	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	38.5% 50g	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	12.5% 4.76g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.7% 0.44mg	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	42.3% 38mg	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	NA	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

	Custard-apple	Cauliflower	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	NA	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	17.6% 1.4mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	5.95% 41.7mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	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	0.53% 7.94mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	NA	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	3.83% 142g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Custard-apple VS Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Custard-apple vs Cauliflower:

• 7 ounces of Custard-apple have 1.6 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.2 times more Vitamin B6 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 4.9 times more Vitamin B5 and 2.5 times more Vitamin C than Raw Custard-apple.
• Both Custard-apple and Cauliflower provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw Custard-apple as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Custard-apple vs Cauliflower:

• 7 ounces of Custard-apple have 1.4 times more Calcium, 1.7 times more Iron and 1.3 times more Potassium than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.1 times more Phosphorus, 7.5 times more Sodium and 1.3 times more Water than Raw Custard-apple.
• Both Custard-apple and Cauliflower contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Custard-apple have 4 times more Energy and 5.1 times more Carbohydrate than Cauliflower.
• Both Custard-apple and Cauliflower offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy

Frequently Asked Questions about Custard-apple VS Cauliflower

What are the health benefits of Custard-apple compared to Cauliflower?

Custard-apple is a tropical fruit rich in vitamin C, fiber, and antioxidants, which can support immune health, digestion, and reduce inflammation. Cauliflower is a cruciferous vegetable high in fiber, vitamins, and minerals, which can aid in digestion, heart health, and reduce the risk of chronic diseases. Both are nutritious options, but custard-apple may provide more vitamin C and antioxidants, while cauliflower offers more fiber and a wider range of vitamins and minerals.

Can I lose weight easier by eating more Custard-apple or Cauliflower?

Both custard apple and cauliflower can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, cauliflower is lower in calories and carbohydrates compared to custard apple, making it a better choice for weight loss. Additionally, cauliflower is a versatile vegetable that can be used in various dishes to help you feel full and satisfied while consuming fewer calories.

Should I eat more Custard-apple or more Cauliflower to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Cauliflower is a good source of vitamins and minerals, but it is not a significant source of protein. Custard-apple, on the other hand, is a fruit that is low in protein. To support muscle growth, it is recommended to include protein-rich plant-based foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet.

What is the environmental impact of producing Custard-apple compared to Cauliflower?

Cauliflower has a lower environmental impact compared to Custard-apple. Cauliflower requires less water, land, and resources to grow, making it a more sustainable choice. Additionally, cauliflower has a lower carbon footprint and is generally more environmentally friendly to produce.