Comparing Nutrients in 7 ounces Figs VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Figs	4%	3%	93%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Figs	Frozen Cauliflower	Recommended Dietary Allowance
Energy	6.68% 147kcal	2.16% 47.6kcal	2200kcal per day for Men 19-50 years	Recommended Energy Intake is based on the Dietary Guidelines 2020.
Fat	0.61% 0.6g	0.55% 0.54g	97g per day for Men 19-50 years	Fat is a macronutrient that provides energy, supports cell growth, and helps the body absorb fat-soluble vitamins.
Saturated Fat	0.37% 0.12g	0.25% 0.081g	32g per day for Men 19-50 years	Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
Omega 3	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years	Omega-3 fatty acids are polyunsaturated fats that are essential for brain health, heart health, and reducing inflammation. [RDA]
Omega 6	1.7% 0.29g	0.34% 0.058g	17g per day for Men 19-50 years	Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	7.14% 9.3g	130g per day for Men 19-50 years
Sugars	44.5% 32.3g	6.08% 4.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	12% 4.56g	38g per day for Men 19-50 years	Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
Protein	2.66% 1.5g	7.12% 4g	56g per day for Men 19-50 years

Vitamins

	Figs	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
Vitamin B1	9.92% 0.12mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
Vitamin B2	7.63% 0.099mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
Vitamin B3	4.96% 0.79mg	5.32% 0.85mg	16mg per day for Men 19-50 years	Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
Vitamin B5	12% 0.6mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
Vitamin B6	17.2% 0.22mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
Vitamin B9	2.98% 12μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin, also known as vitamin B12, is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C	4.4% 3.97mg	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
Vitamin E	1.46% 0.22mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
Vitamin K	7.77% 9.33μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]

Minerals

	Figs	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years	Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
Copper	15.4% 0.14mg	6.84% 0.062mg	0.9mg per day for Men 19-50 years	Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
Fluoride	NA	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	9.18% 0.73mg	13.4% 1.07mg	8mg per day for Men 19-50 years	Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
Magnesium	8.03% 33.7mg	5.67% 24mg	420mg per day for Men 19-50 years	Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
Manganese	11% 0.25mg	17% 0.39mg	2.3mg per day for Men 19-50 years	Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
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	3.97% 27.8mg	9.92% 69.5mg	700mg per day for Men 19-50 years	Phosphorus is a mineral crucial for the formation of bones and teeth, energy production, and the formation of DNA and cell membranes. [RDA]
Potassium	13.5% 460mg	11.3% 383mg	3400mg per day for Men 19-50 years	Potassium is a vital mineral and electrolyte that helps regulate fluid balance, muscle contractions, nerve signals, and blood pressure. [RDA]
Selenium	0.72% 0.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years	Selenium is a trace mineral with antioxidant properties that supports immune function, thyroid hormone metabolism, and cellular health. [RDA]
Sodium	0.13% 2mg	3.18% 47.6mg	1500mg per day for Men 19-50 years	Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
Zinc	2.7% 0.3mg	3.07% 0.34mg	11mg per day for Men 19-50 years	Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
Water	4.24% 157g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs VS Frozen Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Figs vs Frozen Cauliflower:

• 7 ounces of Figs have 2.2 times more Vitamin B5 than Frozen Cauliflower.
• While 7 oz of Frozen Cauliflower, Unprepared contain 1.4 times more Vitamin B2, 10.7 times more Vitamin B9, 24.4 times more Vitamin C and 3.1 times more Vitamin K than Raw Figs.
• Both Figs and Frozen Cauliflower provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Figs have insufficient amounts of Vitamin B9
• Both Raw Figs as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Figs vs Frozen Cauliflower:

• 7 ounces of Figs have 1.6 times more Calcium, 2.3 times more Copper, 1.4 times more Magnesium and 1.2 times more Potassium than Frozen Cauliflower.
• While 7 oz of Frozen Cauliflower, Unprepared contain 1.5 times more Iron, 1.5 times more Manganese and 2.5 times more Phosphorus than Raw Figs.
• Both Figs and Frozen Cauliflower contain similar levels of Water per seven ounces.
• Both Raw Figs as well as Frozen Cauliflower, Unprepared lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Figs have 3.1 times more Energy, 4.1 times more Carbohydrate, 7.3 times more Sugars and 1.3 times more Fiber than Frozen Cauliflower.
• While 7 oz of Frozen Cauliflower, Unprepared contain more Omega 3 and 2.7 times more Protein than Raw Figs.
• 7 ounces of Figs provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Frozen Cauliflower provide inadequate amounts of Energy
• Both Raw Figs as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Figs VS Frozen Cauliflower

What are the health benefits of Figs compared to Frozen Cauliflower?

Figs are a good source of fiber, vitamins, and minerals such as potassium and magnesium. They also contain antioxidants that can help reduce inflammation and improve digestion. On the other hand, frozen cauliflower is low in calories and high in fiber, vitamins C and K, and antioxidants. Both figs and frozen cauliflower can be beneficial for overall health when included in a balanced vegan diet.

Can I lose weight easier by eating more Figs or Frozen Cauliflower?

Both figs and frozen cauliflower can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, frozen cauliflower is lower in calories and higher in fiber compared to figs, making it a more weight-loss friendly option. Incorporating a variety of fruits and vegetables, including frozen cauliflower, into your diet can help you feel full and satisfied while promoting weight loss.

Should I eat more Figs or more Frozen 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. Frozen cauliflower is low in protein, while figs are also low in protein but high in natural sugars. For muscle growth, it is recommended to prioritize protein-rich plant-based sources such as legumes, tofu, tempeh, seitan, quinoa, and lentils. Incorporating a variety of these protein sources into your diet will support muscle development more effectively than relying on figs or frozen cauliflower.

What is the environmental impact of producing Figs compared to Frozen Cauliflower?

Figs have a higher environmental impact compared to frozen cauliflower due to factors such as water usage, land usage, and transportation. Figs require more water to grow and are typically grown in regions that may have water scarcity issues. Additionally, fig trees require more land to cultivate compared to cauliflower, which can be grown more densely. Transportation of fresh figs also contributes to their environmental impact due to their perishable nature. On the other hand, frozen cauliflower has a lower environmental impact as it can be stored for longer periods, reducing food waste and the need for frequent transportation.