Comparing Nutrients in 7 ounces Mammy-apple VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Cauliflower	26%	8%	66%

Macro Nutrients

	Mammy-apple	Cauliflower	Recommended Dietary Allowance
Energy	3.5% 101kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	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	19% 25g	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	15.7% 5.95g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Cauliflower	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	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	4.96% 0.79mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	6.95% 27.8μg	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% 27.8mg	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

	Mammy-apple	Cauliflower	Recommended Dietary Allowance
Calcium	2.2% 22mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	17.4% 1.4mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	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	3.1% 22mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	2.74% 93mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.62% 171g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Mammy-apple VS Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Mammy-apple vs Cauliflower:

• 7 oz of Raw Cauliflower contain 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 6.5 times more Vitamin B5, 1.8 times more Vitamin B6, 4.1 times more Vitamin B9 and 3.4 times more Vitamin C than Raw Mammy-apple.
• 7 ounces of Mammy-apple have insufficient amounts of Vitamin B1
• Both Raw Mammy-apple as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Mammy-apple vs Cauliflower:

• 7 ounces of Mammy-apple have 2.2 times more Copper and 1.7 times more Iron than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2 times more Calcium, 4 times more Phosphorus, 6.4 times more Potassium, 2 times more Sodium and 2.7 times more Zinc than Raw Mammy-apple.
• Both Mammy-apple and Cauliflower contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Mammy-apple lack sufficient amounts of Calcium, Phosphorus, Potassium and Zinc
• Both Raw Mammy-apple as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mammy-apple have 2.5 times more Carbohydrate and 1.5 times more Fiber than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.8 times more Protein than Raw Mammy-apple.
• 7 ounces of Mammy-apple provide inadequate amounts of Protein
• Both Raw Mammy-apple as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Mammy-apple VS Cauliflower

What are the health benefits of Mammy-apple compared to Cauliflower?

Mammy-apple, also known as velvet apple, is a tropical fruit rich in vitamins, minerals, and antioxidants that support overall health. It is a good source of vitamin C, fiber, and potassium. Cauliflower, on the other hand, is a cruciferous vegetable high in fiber, vitamins C and K, and antioxidants. Both foods offer unique health benefits, so it's beneficial to include a variety of fruits and vegetables in your diet for optimal nutrition.

Can I lose weight easier by eating more Mammy-apple or Cauliflower?

Both mammy-apple 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 mammy-apple, making it a more suitable option for weight loss. Additionally, cauliflower is a versatile vegetable that can be used in various dishes as a low-calorie substitute for higher calorie ingredients. Incorporating cauliflower into your meals can help you feel full and satisfied while reducing your overall calorie intake, ultimately aiding in weight loss.

Should I eat more Mammy-apple or more Cauliflower to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both Mammy-apple and Cauliflower are nutritious options, but Cauliflower is higher in protein content compared to Mammy-apple. Therefore, incorporating more Cauliflower into your diet can help support muscle growth and recovery. Additionally, include other protein-rich plant foods such as legumes, tofu, tempeh, nuts, and seeds to meet your protein needs for muscle building.

What is the environmental impact of producing Mammy-apple compared to Cauliflower?

Cauliflower has a lower environmental impact compared to Mammy-apple in terms of water usage, land usage, and greenhouse gas emissions. Choosing cauliflower over Mammy-apple can help reduce your carbon footprint and support sustainable food production practices.