Comparing Nutrients in 7 ounces Pineapple VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Cauliflower	26%	8%	66%

Macro Nutrients

	Pineapple	Cauliflower	Recommended Dietary Allowance
Energy	3.42% 99kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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% 26g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	27% 19.5g	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	5.8% 4.2g	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	% 3.43g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 12g	% 0g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.45% 0.42mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	8.93% 35.7μg	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	105% 95mg	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

	Pineapple	Cauliflower	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	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	7.2% 0.58mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	13.4% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.27% 16mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	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	2.16% 0.24mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Pineapple VS Cauliflower per 7 oz

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

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

• 7 ounces of Pineapple have 1.6 times more Vitamin B1 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.9 times more Vitamin B2, 3.1 times more Vitamin B5, 1.6 times more Vitamin B6, 3.2 times more Vitamin B9 and 22.1 times more Vitamin K than Raw Pineapple.
• Both Pineapple and Cauliflower provide similar amounts of Vitamin B3 and Vitamin C per seven ounces.
• 7 ounces of Pineapple have insufficient amounts of Vitamin K
• Both Raw Pineapple 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 Pineapple vs Cauliflower:

• 7 ounces of Pineapple have 2.8 times more Copper and 6 times more Manganese than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.7 times more Calcium, 1.4 times more Iron, 5.5 times more Phosphorus, 2.7 times more Potassium, 30 times more Sodium and 2.3 times more Zinc than Raw Pineapple.
• Both Pineapple and Cauliflower contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Pineapple lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Raw Pineapple as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pineapple have 2.6 times more Carbohydrate, 5.2 times more Sugars and 2.2 times more Fructose than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.4 times more Fiber and 3.6 times more Protein than Raw Pineapple.
• 7 ounces of Pineapple provide inadequate amounts of Protein
• Both Raw Pineapple as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Pineapple VS Cauliflower

What are the health benefits of Pineapple compared to Cauliflower?

Pineapple is a good source of vitamin C, manganese, and antioxidants, which can support immune function and reduce inflammation. Cauliflower is rich in fiber, vitamins C and K, and antioxidants, offering benefits for digestion, bone health, and fighting oxidative stress. Both are nutritious choices, but pineapple is higher in natural sugars, while cauliflower is lower in calories and carbohydrates. Incorporating both into a balanced diet can provide a variety of health benefits.

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

Both pineapple and cauliflower can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, cauliflower is lower in calories and carbohydrates compared to pineapple, making it a better choice for weight loss. Incorporating a variety of fruits and vegetables, including cauliflower, into your diet can help you feel full and satisfied while supporting your weight loss goals.

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

To gain more muscles while training consistently, it's important to focus on consuming a variety of plant-based protein sources. Cauliflower is a good source of vitamins and minerals, but it is not a significant source of protein. Pineapple is also a nutritious fruit, but it is not a protein-rich food either. To support muscle growth, include protein-rich plant foods such as beans, lentils, tofu, tempeh, quinoa, nuts, and seeds in your diet. Additionally, make sure to eat a balanced diet that includes a variety of fruits, vegetables, whole grains, and healthy fats to support overall health and fitness goals.

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

The environmental impact of producing pineapple is generally higher than cauliflower due to factors such as deforestation for pineapple plantations, long transportation distances for export, and intensive water and pesticide use. Cauliflower, on the other hand, requires less land, water, and resources to grow, making it a more environmentally friendly option.