Comparing Nutrients in 7 ounces Bosc Pears VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Bosc Pears	2%	1%	97%
Cauliflower	26%	8%	66%

Macro Nutrients

	Bosc Pears	Cauliflower	Recommended Dietary Allowance
Energy	4.6% 133kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	NA	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	28% 20.3g	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	15.4% 11g	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	% 4.92g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 4.2g	% 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

	Bosc 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	3.5% 0.046mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.3mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.042mg	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	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	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	1.6% 0.24mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bosc Pears	Cauliflower	Recommended Dietary Allowance
Calcium	2% 20mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	3.72% 0.3mg	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	4.06% 0.093mg	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	3.97% 27.8mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	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	0.13% 2mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.46% 165g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Bosc Pears VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Bosc 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 Bosc Pears vs Cauliflower:

• 7 oz of Raw Cauliflower contain 4.2 times more Vitamin B1, 2.6 times more Vitamin B2, 3.3 times more Vitamin B3, 11.7 times more Vitamin B5, 8.8 times more Vitamin B6, 8.1 times more Vitamin B9, 17.2 times more Vitamin C and 3 times more Vitamin K than Raw Bosc Pears.
• 7 ounces of Bosc Pears have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Bosc Pears as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Bosc Pears vs Cauliflower:

• 7 ounces of Bosc Pears have 2.7 times more Copper than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.2 times more Calcium, 2.8 times more Iron, 2.1 times more Magnesium, 3.3 times more Manganese, 3.1 times more Phosphorus, 2.5 times more Potassium, 30 times more Sodium and 2.1 times more Zinc than Raw Bosc Pears.
• Both Bosc Pears and Cauliflower contain similar levels of Water per seven ounces.
• 7 ounces of Bosc Pears lack sufficient amounts of Calcium, Iron, Magnesium and Zinc
• Both Raw Bosc Pears as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bosc Pears have 2.7 times more Energy, 3.2 times more Carbohydrate, 5.4 times more Sugars, 5.8 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 Bosc Pears.
• 7 ounces of Bosc Pears provide inadequate amounts of Protein
• 7 ounces of Cauliflower provide inadequate amounts of Energy

Frequently Asked Questions about Bosc Pears VS Cauliflower

What are the health benefits of Bosc Pears compared to Cauliflower?

Bosc pears are a good source of fiber, vitamin C, and antioxidants, which can support digestive health and boost the immune system. Cauliflower, on the other hand, is rich in vitamins C and K, as well as antioxidants that can help reduce inflammation and support heart health. Both Bosc pears and cauliflower are nutritious options that can be included in a balanced vegan diet to promote overall health and well-being.

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

Both Bosc pears and cauliflower are great choices for weight loss due to their low calorie and high fiber content. However, cauliflower is lower in calories and carbohydrates compared to Bosc pears, making it a slightly better option for weight loss. Incorporating both into your diet can help you feel full and satisfied while supporting your weight loss goals.

Should I eat more Bosc 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 adequate protein. While both Bosc pears and cauliflower are nutritious foods, cauliflower is a better choice for muscle building as it is higher in protein content. Additionally, incorporating other plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds into your diet can also help support muscle growth.

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

Bosc pears generally have a lower environmental impact compared to cauliflower in terms of water usage, land use, and greenhouse gas emissions. Pears require less water and land to grow compared to cauliflower, which is a water-intensive crop. Additionally, pears have a lower carbon footprint as they require less energy for production and transportation. Overall, choosing Bosc pears over cauliflower can be a more environmentally friendly choice.