Comparing Nutrients in 7 ounces Java-plum VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Cauliflower	26%	8%	66%

Macro Nutrients

	Java-plum	Cauliflower	Recommended Dietary Allowance
Energy	4.1% 119kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	NA	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	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	23.8% 31g	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	NA	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

	Java-plum	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	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	NA	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	31.5% 28.4mg	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

	Java-plum	Cauliflower	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	NA	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	4.7% 0.38mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	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	4.8% 33.7mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	NA	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.46% 165g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Java-plum VS Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Java-plum vs Cauliflower:

• 7 oz of Raw Cauliflower contain 8.3 times more Vitamin B1, 5 times more Vitamin B2, 2 times more Vitamin B3, 4.8 times more Vitamin B6 and 3.4 times more Vitamin C than Raw Java-plum.
• 7 ounces of Java-plum have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Java-plum as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Java-plum vs Cauliflower:

• 7 oz of Raw Cauliflower contain 2.2 times more Iron, 2.6 times more Phosphorus, 3.8 times more Potassium and 2.1 times more Sodium than Raw Java-plum.
• Both Java-plum and Cauliflower contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Java-plum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Java-plum have 2.4 times more Energy and 3.1 times more Carbohydrate than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.7 times more Protein than Raw Java-plum.
• 7 ounces of Java-plum provide inadequate amounts of Protein
• 7 ounces of Cauliflower provide inadequate amounts of Energy

Frequently Asked Questions about Java-plum VS Cauliflower

What are the health benefits of Java-plum compared to Cauliflower?

Java-plum, also known as Jamun, is a fruit rich in antioxidants, vitamins, and minerals. It is low in calories and high in fiber, which can aid in digestion and promote satiety. Cauliflower, on the other hand, is a cruciferous vegetable that is also rich in antioxidants and vitamins. It is low in calories and high in fiber, which can help with weight management and digestion. Both Java-plum and cauliflower offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Java-plum or Cauliflower?

Both java-plum and cauliflower are low in calories and high in fiber, making them great choices for weight loss. However, cauliflower is lower in calories and carbohydrates compared to java-plum, making it a better option for weight loss. Additionally, cauliflower is a versatile vegetable that can be used in a variety of dishes to help you feel full and satisfied while consuming fewer calories.

Should I eat more Java-plum 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 variety of plant-based protein sources. Cauliflower is a good source of fiber and vitamins, but it is not a significant source of protein. Java-plum, on the other hand, is a fruit that is also not particularly high in protein. To support muscle growth, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, seitan, quinoa, nuts, and seeds into your diet.

What is the environmental impact of producing Java-plum compared to Cauliflower?

The environmental impact of producing Java-plum is generally lower compared to Cauliflower. Java-plum trees require less water, fertilizer, and pesticides to grow compared to Cauliflower, which is a high-water and resource-intensive crop. Additionally, Java-plum trees help in carbon sequestration and soil conservation, making them a more sustainable option for the environment.