Comparing Nutrients in 7 ounces Jujube VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Jujube	5%	2%	93%
Cauliflower	26%	8%	66%

Macro Nutrients

	Jujube	Cauliflower	Recommended Dietary Allowance
Energy	5.4% 157kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	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	31% 40g	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	4.25% 2.4g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Jujube	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	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	12.4% 0.16mg	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	152% 137mg	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

	Jujube	Cauliflower	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	12% 0.95mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	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	6.52% 45.6mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	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	0.4% 5.95mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.18% 155g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Jujube VS Cauliflower per 7 oz

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

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

• 7 ounces of Jujube have 1.8 times more Vitamin B3 and 1.4 times more Vitamin C than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.3 times more Vitamin B6 than Raw Jujube.
• 7 ounces of Jujube have insufficient amounts of Vitamin B1
• Both Raw Jujube as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Jujube vs Cauliflower:

• 7 ounces of Jujube have 1.9 times more Copper than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.5 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 10 times more Sodium and 5.4 times more Zinc than Raw Jujube.
• Both Jujube and Cauliflower contain similar levels of Calcium, Iron, Potassium and Water per seven ounces.
• 7 ounces of Jujube lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Jujube have 3.2 times more Energy and 4.1 times more Carbohydrate than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.6 times more Protein than Raw Jujube.
• 7 ounces of Cauliflower provide inadequate amounts of Energy

Frequently Asked Questions about Jujube VS Cauliflower

What are the health benefits of Jujube compared to Cauliflower?

Jujube fruit is rich in antioxidants, vitamins, and minerals, which can help boost the immune system, improve digestion, and support heart health. On the other hand, cauliflower is a good source of fiber, vitamins, and minerals, which can aid in digestion, support bone health, and provide antioxidants. Both jujube and cauliflower offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health and well-being.

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

Both jujube 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 jujube, making it a better option for weight loss. Incorporating cauliflower into your meals can help you feel full and satisfied while consuming fewer calories, ultimately aiding in weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Cauliflower is low in protein, while Jujube is a fruit that is also not particularly high in protein. To support muscle growth, it is recommended to include protein-rich plant-based foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains in your diet. Additionally, consuming a variety of fruits and vegetables, including Jujube and Cauliflower, can provide essential vitamins, minerals, and antioxidants to support overall health and muscle recovery.

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

Jujube has a lower environmental impact compared to cauliflower in terms of water usage, land usage, and greenhouse gas emissions. Jujube trees require less water and land to grow, and they also have a lower carbon footprint compared to cauliflower cultivation. Additionally, jujube trees can help prevent soil erosion and improve soil quality, making them a more sustainable option for the environment.