Comparing Nutrients in 7 ounces Elderberries VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Cauliflower	26%	8%	66%

Macro Nutrients

	Elderberries	Cauliflower	Recommended Dietary Allowance
Energy	5% 145kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	28% 36.5g	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	36.6% 14g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.34% 1.3g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Cauliflower	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	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	5.56% 0.28mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	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	2.98% 12μg	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	79.4% 71.4mg	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

	Elderberries	Cauliflower	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	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	39.7% 3.18mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	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	11% 77.4mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.3% 158g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Elderberries vs Cauliflower:

• 7 ounces of Elderberries have more Vitamin A, 1.4 times more Vitamin B1 and 1.3 times more Vitamin B6 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 4.8 times more Vitamin B5, 9.5 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Elderberries.
• Both Elderberries and Cauliflower provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Elderberries have insufficient amounts of Vitamin B9
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Elderberries as well as Raw Cauliflower have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Elderberries vs Cauliflower:

• 7 ounces of Elderberries have 1.7 times more Calcium, 1.6 times more Copper and 3.8 times more Iron than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3 times more Magnesium, 5 times more Sodium and 2.5 times more Zinc than Raw Elderberries.
• Both Elderberries and Cauliflower contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Raw Elderberries as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Elderberries have 2.9 times more Energy, 5.7 times more Omega 3, 3.7 times more Carbohydrate and 3.5 times more Fiber than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.9 times more Protein than Raw Elderberries.
• 7 ounces of Elderberries provide inadequate amounts of Protein
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Elderberries as well as Raw Cauliflower provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Elderberries VS Cauliflower

What are the health benefits of Elderberries compared to Cauliflower?

Elderberries are rich in antioxidants, vitamins, and minerals that can support the immune system, improve heart health, and reduce inflammation. Cauliflower is high in fiber, vitamins, and minerals that can aid in digestion, support bone health, and reduce the risk of chronic diseases. Both elderberries and cauliflower offer unique health benefits and can be valuable additions to a balanced vegan diet.

Can I lose weight easier by eating more Elderberries or Cauliflower?

Both elderberries and cauliflower are nutritious foods that can support weight loss as part of a balanced diet. However, cauliflower is lower in calories and higher in fiber, making it a more effective choice for weight loss. Including cauliflower in your meals can help you feel full and satisfied while consuming fewer calories, ultimately supporting your weight loss goals.

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

To gain more muscle 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. Elderberries are also not a significant source of protein. To support muscle growth, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds into your diet.

What is the environmental impact of producing Elderberries compared to Cauliflower?

Both elderberries and cauliflower have a relatively low environmental impact compared to animal-based foods. Elderberries are typically grown in a more sustainable manner as they require less water and land compared to cauliflower. However, cauliflower is also a good option as it is a low-impact crop that can be grown locally in many regions. Overall, both elderberries and cauliflower are environmentally friendly choices that can be part of a sustainable diet.