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

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Purple	3%	1%	96%
Cauliflower	26%	8%	66%

Macro Nutrients

	Passion-fruit Juice, Purple	Cauliflower	Recommended Dietary Allowance
Energy	3.5% 101kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	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	0.34% 0.058g	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	20.8% 27g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	36.7% 26.6g	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	1.04% 0.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.4% 0.77g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Purple	Cauliflower	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	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% 2.9mg	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	7.63% 0.099mg	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	3.47% 14μg	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	65.7% 59mg	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	0.13% 0.02mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Purple	Cauliflower	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	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	5.95% 0.48mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	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	3.7% 25.8mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	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	4.6% 170g	4.94% 183g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Passion-fruit Juice, 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 Juice, Purple vs Cauliflower:

• 7 ounces of Passion-fruit Juice, Purple have more Vitamin A, 2.2 times more Vitamin B2 and 2.9 times more Vitamin B3 than Cauliflower.
• While 7 oz of Raw Cauliflower contain more Vitamin B1, 3.7 times more Vitamin B6, 8.1 times more Vitamin B9, 1.6 times more Vitamin C and 38.8 times more Vitamin K than Raw Passion-fruit Juice, Purple.
• 7 ounces of Passion-fruit Juice, Purple have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin K
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Passion-fruit Juice, 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 Juice, Purple vs Cauliflower:

• 7 ounces of Passion-fruit Juice, Purple have 1.4 times more Copper than Cauliflower.
• While 7 oz of Raw Cauliflower contain 5.5 times more Calcium, 1.8 times more Iron, 3.4 times more Phosphorus, 5 times more Sodium and 5.4 times more Zinc than Raw Passion-fruit Juice, Purple.
• Both Passion-fruit Juice, Purple and Cauliflower contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Passion-fruit Juice, Purple lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Raw Passion-fruit Juice, 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 Juice, Purple have 2.7 times more Carbohydrate and 7 times more Sugars than Cauliflower.
• While 7 oz of Raw Cauliflower contain 10 times more Fiber and 4.9 times more Protein than Raw Passion-fruit Juice, Purple.
• 7 ounces of Passion-fruit Juice, Purple provide inadequate amounts of Fiber and Protein
• Both Raw Passion-fruit Juice, Purple as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Passion-fruit Juice, Purple VS Cauliflower

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

Passion fruit juice is rich in vitamin C, fiber, and antioxidants which can help boost the immune system, improve digestion, and protect against chronic diseases. Purple cauliflower is a good source of fiber, vitamins, and minerals, particularly vitamin C and vitamin K, which can support bone health and reduce inflammation. Both can be beneficial for overall health when included in a balanced vegan diet.

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

To lose weight more easily, focus on incorporating a variety of whole plant foods into your diet, including fruits, vegetables, whole grains, legumes, nuts, and seeds. Passion fruit juice can be high in sugar and calories, so it's best to consume it in moderation. Purple cauliflower is a nutritious vegetable that is low in calories and high in fiber, making it a great choice for weight loss. It's important to create a balanced and varied diet to support your weight loss goals.

Should I eat more Passion-fruit Juice, Purple 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 sources. Cauliflower is a great low-calorie vegetable but does not provide significant protein for muscle growth. Passion-fruit juice is also not a significant source of protein. To support muscle growth, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts/seeds into your diet.

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

Passion-fruit juice production typically has a higher environmental impact compared to cauliflower due to factors such as water usage, land use, and transportation. Passion-fruit cultivation often requires more water and land, contributing to water scarcity and deforestation. Additionally, transportation of passion fruits to processing facilities and then to market can result in higher carbon emissions. On the other hand, cauliflower is a more sustainable option as it generally requires less water and land to grow, making it a more environmentally friendly choice.