Comparing Nutrients in 7 ounces Deglet Noor Dates VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Cauliflower	26%	8%	66%

Macro Nutrients

	Deglet Noor Dates	Cauliflower	Recommended Dietary Allowance
Energy	19.3% 560kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	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	115% 149g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	173% 126g	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	53.6% 39g	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	% 39.5g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 47.2g	% 0g	g per day for Men 19-50 years
Fiber	41.8% 16g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	9.43% 37.7μg	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	0.88% 0.79mg	106% 96mg	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	0.66% 0.099mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Cauliflower	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	25.3% 2.02mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	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	17.6% 123mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	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	5.23% 0.58mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Deglet Noor Dates VS Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Deglet Noor Dates vs Cauliflower:

• 7 ounces of Deglet Noor Dates have 2.5 times more Vitamin B3 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3 times more Vitamin B9, 120.5 times more Vitamin C and 5.7 times more Vitamin K than Deglet Noor Dates.
• Both Deglet Noor Dates and Cauliflower provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Deglet Noor Dates have insufficient amounts of Vitamin C
• Both Deglet Noor Dates as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Deglet Noor Dates vs Cauliflower:

• 7 ounces of Deglet Noor Dates have 1.8 times more Calcium, 5.3 times more Copper, 2.4 times more Iron, 2.9 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 2.2 times more Potassium and 5 times more Selenium than Cauliflower.
• While 7 oz of Raw Cauliflower contain 15 times more Sodium and 4.5 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Cauliflower contain similar levels of Zinc per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Deglet Noor Dates have 11.3 times more Energy, 15.1 times more Carbohydrate, 33.2 times more Sugars, 20.2 times more Fructose, 4 times more Fiber and 1.3 times more Protein than Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Deglet Noor Dates as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Deglet Noor Dates VS Cauliflower

What are the health benefits of Deglet Noor Dates compared to Cauliflower?

Deglet Noor dates are a good source of fiber, potassium, and antioxidants, which can support digestive health, heart health, and provide protection against chronic diseases. On the other hand, cauliflower is low in calories and high in fiber, vitamins, and minerals, which can help with weight management, digestion, and overall health. Both foods offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Deglet Noor Dates or Cauliflower?

Cauliflower would be a better choice for weight loss as it is low in calories and high in fiber, which can help you feel full and satisfied with fewer calories. Dates, on the other hand, are higher in calories and sugar, so it's important to consume them in moderation if you are trying to lose weight.

Should I eat more Deglet Noor Dates or more Cauliflower to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a balanced diet that includes a variety of plant-based foods. Both Deglet Noor dates and cauliflower can be beneficial for muscle growth. Dates are a good source of natural sugars for energy, while cauliflower is rich in vitamins, minerals, and antioxidants that support overall health and muscle recovery. To optimize muscle growth, focus on incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds, along with a mix of fruits, vegetables, whole grains, and healthy fats in your diet.

What is the environmental impact of producing Deglet Noor Dates compared to Cauliflower?

The environmental impact of producing Deglet Noor Dates is generally higher than that of cauliflower. Date palm trees require significant amounts of water to grow, leading to water scarcity in some regions. Additionally, date palm cultivation can contribute to deforestation and habitat loss. On the other hand, cauliflower production has a lower environmental impact as it requires less water and land compared to date palms. Choosing cauliflower over dates can help reduce your carbon footprint and support sustainable food choices.