Comparing Nutrients in 7 ounces Traditional Pineapple VS Cauliflower

Macros Ratio

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

Macro Nutrients

	Traditional Pineapple	Cauliflower	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	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	18% 23.5g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	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	5.3% 3.85g	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	% 3.5g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 9.1g	% 0g	g per day for Men 19-50 years
Fiber	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Traditional 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% 0.15mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	5.46% 22μg	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	37.3% 33.5mg	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	NA	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

	Traditional Pineapple	Cauliflower	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	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	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	6.2% 0.5mg	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	137% 3.16mg	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	2.55% 18mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	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	1.44% 0.16mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.68% 173g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Traditional Pineapple VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Traditional 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 Traditional Pineapple vs Cauliflower:

• 7 ounces of Traditional Pineapple have 1.6 times more Vitamin B1 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.1 times more Vitamin B2, 3.5 times more Vitamin B5, 1.7 times more Vitamin B6, 5.2 times more Vitamin B9, 2.9 times more Vitamin C and 22.1 times more Vitamin K than Traditional Raw Pineapple.
• Both Traditional Pineapple and Cauliflower provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Traditional Pineapple have insufficient amounts of Vitamin K
• Both Traditional Raw Pineapple as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Traditional Pineapple vs Cauliflower:

• 7 ounces of Traditional Pineapple have 2.1 times more Copper and 10.3 times more Manganese than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.7 times more Calcium, 1.7 times more Iron, 4.9 times more Phosphorus, 2.4 times more Potassium, 30 times more Sodium and 3.4 times more Zinc than Traditional Raw Pineapple.
• Both Traditional Pineapple and Cauliflower contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Traditional Pineapple lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Traditional 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 Traditional Pineapple have 2.4 times more Carbohydrate, 4.3 times more Sugars and 2 times more Fructose than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.5 times more Protein than Traditional Raw Pineapple.
• 7 ounces of Traditional Pineapple provide inadequate amounts of Protein
• Both Traditional Raw Pineapple as well as Raw Cauliflower provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Traditional Pineapple VS Cauliflower

What are the health benefits of Traditional Pineapple compared to Cauliflower?

Both traditional pineapple and cauliflower offer unique health benefits. Pineapple is rich in vitamin C, manganese, and antioxidants, which can support immune function and reduce inflammation. On the other hand, cauliflower is a great source of fiber, vitamins C and K, and antioxidants, which can aid in digestion, bone health, and reducing the risk of chronic diseases. Incorporating both traditional pineapple and cauliflower into a balanced vegan diet can provide a variety of nutrients essential for overall health and well-being.

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

Both traditional 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 more weight-loss friendly option. Incorporating cauliflower into your meals can help you feel full and satisfied while consuming fewer calories, which may make it easier to lose weight.

Should I eat more Traditional Pineapple 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. Cauliflower is low in protein, while pineapple is low in calories and protein. To support muscle growth, it is recommended to include protein-rich plant-based foods such as legumes, tofu, tempeh, quinoa, and nuts and seeds in your diet.

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

Producing traditional pineapple has a higher environmental impact compared to cauliflower. Pineapple production requires more water, land, and energy, and often involves the use of pesticides. On the other hand, cauliflower has a lower environmental footprint as it requires less water and land to grow. Choosing cauliflower over traditional pineapple can help reduce your carbon footprint and support sustainable agriculture practices.