Comparing Nutrients in 7 ounces Grapefruit VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Grapefruit	7%	3%	90%
Cauliflower	26%	8%	66%

Macro Nutrients

	Grapefruit	Cauliflower	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	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	12.3% 16g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	19% 14g	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	5.74% 2.2g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Grapefruit	Cauliflower	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	4.96% 20μg	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	76% 68.3mg	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	1.7% 0.26mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit	Cauliflower	Recommended Dietary Allowance
Calcium	2.4% 24mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	2.23% 0.18mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	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	2.27% 16mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit VS Cauliflower per 7 oz

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

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

• 7 ounces of Grapefruit have more Vitamin A than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.4 times more Vitamin B1, 3 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B5, 4.4 times more Vitamin B6, 5.7 times more Vitamin B9, 1.4 times more Vitamin C and more Vitamin K than Raw Grapefruit.
• 7 ounces of Grapefruit have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Grapefruit as well as Raw Cauliflower have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Grapefruit vs Cauliflower:

• 7 ounces of Grapefruit have 1.2 times more Copper than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.8 times more Calcium, 4.7 times more Iron, 1.9 times more Magnesium, 12.9 times more Manganese, 5.5 times more Phosphorus, 2.2 times more Potassium, more Sodium and 3.9 times more Zinc than Raw Grapefruit.
• Both Grapefruit and Cauliflower contain similar levels of Water per seven ounces.
• 7 ounces of Grapefruit lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Grapefruit as well as Raw Cauliflower lack sufficient amounts of Fluoride and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Grapefruit have 1.6 times more Carbohydrate and 3.7 times more Sugars than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.8 times more Fiber and 3 times more Protein than Raw Grapefruit.
• 7 ounces of Grapefruit provide inadequate amounts of Protein
• Both Raw Grapefruit as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Grapefruit VS Cauliflower

What are the health benefits of Grapefruit compared to Cauliflower?

Grapefruit is a good source of vitamin C, antioxidants, and fiber, which can help support immune function, reduce inflammation, and improve digestion. Cauliflower, on the other hand, is rich in vitamins C and K, as well as fiber and antioxidants, which can help support bone health, heart health, and digestion. Both grapefruit and cauliflower are nutritious options that can be part of a healthy vegan diet.

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

Both grapefruit and cauliflower can be beneficial for weight loss due to their low calorie content and high fiber content. However, cauliflower is lower in calories and higher in fiber compared to grapefruit, making it a more filling and nutrient-dense option for weight loss. Incorporating both grapefruit and cauliflower into a balanced diet can help support weight loss efforts.

Should I eat more Grapefruit 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 grapefruit and cauliflower are nutritious options, but cauliflower is a better choice for muscle building as it is a good source of protein, fiber, and essential vitamins and minerals. Incorporating cauliflower into your meals along with other plant-based protein sources like legumes, nuts, and seeds can help support muscle growth and recovery.

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

Grapefruit production generally has a higher environmental impact compared to cauliflower due to factors such as water usage, pesticide use, and transportation emissions. However, both grapefruit and cauliflower can be part of a sustainable diet when grown and sourced responsibly.