Comparing Nutrients in 7 ounces Nectarines VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Cauliflower	26%	8%	66%

Macro Nutrients

	Nectarines	Cauliflower	Recommended Dietary Allowance
Energy	3% 87.3kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	16% 21g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	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	3.75% 2.7g	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	% 3.1g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 9.66g	% 0g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Cauliflower	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	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	2.5% 9.92μg	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	12% 10.7mg	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	10% 1.53mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Cauliflower	Recommended Dietary Allowance
Calcium	1.2% 12mg	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	6.95% 0.56mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	4.66% 0.11mg	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	7.37% 51.6mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	3.07% 0.34mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Nectarines VS Cauliflower per 7 oz

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

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

• 7 ounces of Nectarines have 2.2 times more Vitamin B3 and 9.6 times more Vitamin E than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.5 times more Vitamin B1, 2.2 times more Vitamin B2, 3.6 times more Vitamin B5, 7.4 times more Vitamin B6, 11.4 times more Vitamin B9, 8.9 times more Vitamin C and 7 times more Vitamin K than Raw Nectarines.
• 7 ounces of Nectarines have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin K
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both Raw Nectarines as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Nectarines vs Cauliflower:

• 7 ounces of Nectarines have 2.2 times more Copper than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.7 times more Calcium, 1.5 times more Iron, 1.7 times more Magnesium, 2.9 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium, more Sodium and 1.6 times more Zinc than Raw Nectarines.
• Both Nectarines and Cauliflower contain similar levels of Water per seven ounces.
• 7 ounces of Nectarines lack sufficient amounts of Calcium and Zinc
• Both Raw Nectarines as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Nectarines have 2.1 times more Carbohydrate and 4.1 times more Sugars than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.8 times more Protein than Raw Nectarines.
• Both Nectarines and Cauliflower offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Nectarines provide inadequate amounts of Protein
• Both Raw Nectarines as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Nectarines VS Cauliflower

What are the health benefits of Nectarines compared to Cauliflower?

Nectarines are a good source of vitamin C, fiber, and antioxidants, which can support immune health and reduce inflammation. On the other hand, cauliflower is rich in vitamin C, vitamin K, and fiber, which can promote digestive health and reduce the risk of chronic diseases. Both nectarines and cauliflower are nutritious choices, but they offer different health benefits due to their unique nutrient profiles.

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

Both nectarines and cauliflower can be beneficial for weight loss due to their low calorie and high fiber content. However, cauliflower is lower in calories and carbohydrates compared to nectarines, making it a more weight-loss friendly option. 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 Nectarines 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 nutrient-dense foods. Both nectarines and cauliflower are nutritious choices, but for muscle gain, focusing on protein-rich foods like legumes, tofu, tempeh, quinoa, and nuts and seeds would be more beneficial. Additionally, incorporating a variety of fruits and vegetables, whole grains, and healthy fats into your diet will support overall muscle growth and recovery.

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

Producing nectarines generally has a higher environmental impact compared to cauliflower due to factors such as water usage, pesticide use, and transportation. Nectarines require more water to grow and are often grown using more pesticides than cauliflower. Additionally, nectarines are typically imported over long distances, contributing to their carbon footprint. Choosing locally grown, organic nectarines and cauliflower can help reduce the environmental impact of both foods.