Comparing Nutrients in 7 ounces Pears VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Pears	2%	2%	96%
Cauliflower	26%	8%	66%

Macro Nutrients

	Pears	Cauliflower	Recommended Dietary Allowance
Energy	3.9% 113kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	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	1.1% 0.18g	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	23.2% 30.2g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	26.7% 19.3g	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	17.6% 12.7g	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	% 5.16g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 0g	g per day for Men 19-50 years
Fiber	16% 6.15g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.28% 0.71g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Pears	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.94% 0.097mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.43% 0.058mg	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	9.5% 8.53mg	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	1.6% 0.24mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears	Cauliflower	Recommended Dietary Allowance
Calcium	1.8% 18mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	4.47% 0.36mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	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	3.4% 24mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	6.77% 230mg	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	0.13% 2mg	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	4.5% 167g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Pears VS Cauliflower per 7 oz

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

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

• 7 oz of Raw Cauliflower contain 4.2 times more Vitamin B1, 2.3 times more Vitamin B2, 3.1 times more Vitamin B3, 13.6 times more Vitamin B5, 6.3 times more Vitamin B6, 8.1 times more Vitamin B9, 11.2 times more Vitamin C and 3.5 times more Vitamin K than Raw Pears.
• 7 ounces of Pears have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Pears as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Pears vs Cauliflower:

• 7 ounces of Pears have 2.1 times more Copper than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.4 times more Calcium, 2.3 times more Iron, 2.1 times more Magnesium, 3.2 times more Manganese, 3.7 times more Phosphorus, 2.6 times more Potassium, 30 times more Sodium and 2.7 times more Zinc than Raw Pears.
• Both Pears and Cauliflower contain similar levels of Water per seven ounces.
• 7 ounces of Pears lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Pears as well as Raw Cauliflower lack sufficient amounts of Fluoride and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pears have 3.1 times more Carbohydrate, 5.1 times more Sugars, 6.6 times more Fructose and 1.6 times more Fiber than Cauliflower.
• While 7 oz of Raw Cauliflower contain 5.3 times more Protein than Raw Pears.
• 7 ounces of Pears provide inadequate amounts of Protein
• Both Raw Pears as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Pears VS Cauliflower

What are the health benefits of Pears compared to Cauliflower?

Pears are a good source of fiber, vitamin C, and antioxidants, which support digestive health and immune function. Cauliflower is rich in vitamin C, vitamin K, and antioxidants, which can help reduce inflammation and support bone health. Both are nutritious choices, but pears are higher in natural sugars and carbohydrates, while cauliflower is lower in calories and carbohydrates.

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

Both pears and cauliflower can be beneficial for weight loss due to their high fiber content and low calorie density. However, cauliflower is lower in calories and carbohydrates compared to pears, making it a more weight-loss friendly option. Incorporating both into your diet can help you feel full and satisfied while promoting weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both pears and cauliflower are nutritious choices, but for muscle building, cauliflower would be the better option as it is a good source of plant-based protein, fiber, and essential nutrients like vitamin C, vitamin K, and folate. Incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains along with plenty of fruits and vegetables will support muscle growth and overall health.

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

Both pears and cauliflower have a relatively low environmental impact compared to animal-based foods. However, cauliflower generally has a lower environmental footprint than pears due to its lower water and land requirements. Cauliflower also tends to produce fewer greenhouse gas emissions compared to pears. Overall, choosing plant-based foods like cauliflower over animal products can help reduce environmental impact.