Comparing Nutrients in 7 ounces Red Or Green Grapes VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Red Or Green Grapes	4%	2%	94%
Cauliflower	26%	8%	66%

Macro Nutrients

	Red Or Green Grapes	Cauliflower	Recommended Dietary Allowance
Energy	4.72% 137kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	27.6% 36g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	42.4% 30.7g	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	22.3% 16g	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	% 14.3g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.33% 0.37mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	0.99% 3.97μg	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	7.06% 6.35mg	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	2.5% 0.38mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Or Green Grapes	Cauliflower	Recommended Dietary Allowance
Calcium	2% 20mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.39% 15.5μg	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	8.93% 0.71mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	6.13% 0.14mg	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	5.67% 39.7mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	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	1.26% 0.14mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.3% 160g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Or Green Grapes VS Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Red Or Green Grapes vs Cauliflower:

• 7 ounces of Red Or Green Grapes have 1.4 times more Vitamin B1 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.7 times more Vitamin B3, 13.3 times more Vitamin B5, 2.1 times more Vitamin B6, 28.5 times more Vitamin B9 and 15.1 times more Vitamin C than Raw Red Or Green Grapes.
• Both Red Or Green Grapes and Cauliflower provide similar amounts of Vitamin B2 and Vitamin K per seven ounces.
• 7 ounces of Red Or Green Grapes have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Red Or Green Grapes 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 Red Or Green Grapes vs Cauliflower:

• 7 ounces of Red Or Green Grapes have 3.3 times more Copper than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.2 times more Calcium, 2.1 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Potassium, 15 times more Sodium and 3.9 times more Zinc than Raw Red Or Green Grapes.
• Both Red Or Green Grapes and Cauliflower contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Red Or Green Grapes lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Raw Red Or Green Grapes 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 Red Or Green Grapes have 2.8 times more Energy, 3.6 times more Carbohydrate, 8.1 times more Sugars and 8.4 times more Fructose than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.2 times more Fiber and 2.7 times more Protein than Raw Red Or Green Grapes.
• 7 ounces of Red Or Green Grapes provide inadequate amounts of Protein
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Red Or Green Grapes as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Red Or Green Grapes VS Cauliflower

What are the health benefits of Red Or Green Grapes compared to Cauliflower?

Red and green grapes are rich in antioxidants, vitamins, and minerals that support heart health, digestion, and immune function. They are also a good source of fiber and hydration due to their high water content. On the other hand, cauliflower is a cruciferous vegetable that is high in fiber, vitamins C and K, and antioxidants. It supports digestion, bone health, and may have anti-inflammatory properties. Both red or green grapes and cauliflower are nutritious choices that can be part of a healthy vegan diet. It's important to include a variety of fruits and vegetables in your diet to ensure you are getting a wide range of nutrients.

Can I lose weight easier by eating more Red Or Green Grapes or Cauliflower?

Both red and green grapes are higher in natural sugars compared to cauliflower, which is a low-calorie vegetable. Therefore, incorporating more cauliflower into your diet may help with weight loss as it is lower in calories and higher in fiber, keeping you feeling full for longer.

Should I eat more Red Or Green Grapes or more Cauliflower to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes a variety of plant-based foods. Both red and green grapes are rich in antioxidants and vitamins that can support muscle recovery and overall health. However, cauliflower is a great source of plant-based protein, fiber, and essential nutrients that are important for muscle growth and repair. Including a variety of fruits and vegetables in your diet, along with adequate protein sources such as legumes, nuts, seeds, and whole grains, can help support your muscle-building goals.

What is the environmental impact of producing Red Or Green Grapes compared to Cauliflower?

Cauliflower has a lower environmental impact compared to grapes, as it requires less water, land, and energy to produce. Additionally, cauliflower is a more sustainable option as it produces fewer greenhouse gas emissions. Choosing cauliflower over grapes can help reduce your carbon footprint and support environmental conservation efforts.