Comparing Nutrients in 7 ounces Passion-fruit, Purple VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Cauliflower	26%	8%	66%

Macro Nutrients

	Passion-fruit, Purple	Cauliflower	Recommended Dietary Allowance
Energy	6.64% 192kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.81g	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	35.7% 46.4g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	30.7% 22.2g	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	54.3% 20.6g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Cauliflower	Recommended Dietary Allowance
Vitamin A	14% 127μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	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	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	66% 59.5mg	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	0.26% 0.04mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Cauliflower	Recommended Dietary Allowance
Calcium	2.4% 24mg	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	39.7% 3.18mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	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	19.3% 135mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	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	3.7% 55.6mg	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	3.9% 145g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Passion-fruit, Purple VS Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Passion-fruit, Purple vs Cauliflower:

• 7 ounces of Passion-fruit, Purple have more Vitamin A, 2.2 times more Vitamin B2 and 3 times more Vitamin B3 than Cauliflower.
• While 7 oz of Raw Cauliflower contain more Vitamin B1, 1.8 times more Vitamin B6, 4.1 times more Vitamin B9, 1.6 times more Vitamin C and 22.1 times more Vitamin K than Raw Passion-fruit, Purple.
• 7 ounces of Passion-fruit, Purple have insufficient amounts of Vitamin B1 and Vitamin K
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Passion-fruit, Purple as well as Raw Cauliflower have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Passion-fruit, Purple vs Cauliflower:

• 7 ounces of Passion-fruit, Purple have 2.2 times more Copper, 3.8 times more Iron, 1.9 times more Magnesium and 1.5 times more Phosphorus than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.8 times more Calcium, 2.7 times more Zinc and 1.3 times more Water than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Cauliflower contain similar levels of Potassium per seven ounces.
• 7 ounces of Passion-fruit, Purple lack sufficient amounts of Calcium and Zinc
• Both Raw Passion-fruit, Purple as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Passion-fruit, Purple have 3.9 times more Energy, 25.6 times more Omega 6, 4.7 times more Carbohydrate, 5.9 times more Sugars and 5.2 times more Fiber than Cauliflower.
• Both Passion-fruit, Purple and Cauliflower offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Raw Passion-fruit, Purple as well as Raw Cauliflower provide inadequate amounts of Omega 3 in seven ounces.

Frequently Asked Questions about Passion-fruit, Purple VS Cauliflower

What are the health benefits of Passion-fruit, Purple compared to Cauliflower?

Passion fruit is a good source of vitamin C, fiber, and antioxidants which can help boost immunity and promote healthy skin. Purple cauliflower is rich in antioxidants and fiber, which can support digestive health and reduce inflammation. Both are nutritious options to include in a balanced vegan diet.

Can I lose weight easier by eating more Passion-fruit, Purple or Cauliflower?

All three options can be part of a healthy weight loss diet, but cauliflower is the lowest in calories and highest in fiber, making it a great choice for weight loss. Passion fruit and purple fruits can also be part of a balanced diet, but portion control is important due to their natural sugars. Remember, weight loss is best achieved through a combination of a balanced diet and regular physical activity.

Should I eat more Passion-fruit, Purple 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 plant-based foods. Both passion fruit and purple cauliflower are nutritious options, but cauliflower is a better choice for muscle building as it is a good source of protein, fiber, and essential vitamins and minerals. Incorporating cauliflower into your meals along with other plant-based protein sources like legumes, tofu, and nuts can help support muscle growth and recovery.

What is the environmental impact of producing Passion-fruit, Purple compared to Cauliflower?

Passion fruit and cauliflower both have relatively low environmental impacts compared to animal products. However, cauliflower generally has a lower environmental footprint in terms of water usage and greenhouse gas emissions compared to passion fruit due to its lower water and land requirements for cultivation. Both can be part of a sustainable plant-based diet.