Comparing Nutrients in 7 ounces Pomegranates VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Cauliflower	26%	8%	66%

Macro Nutrients

	Pomegranates	Cauliflower	Recommended Dietary Allowance
Energy	5.68% 165kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	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	0.92% 0.16g	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	28.5% 37g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	37.4% 27g	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	21% 7.94g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	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	19% 75.4μg	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	22.5% 20.2mg	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	7.94% 1.2mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Cauliflower	Recommended Dietary Allowance
Calcium	2% 20mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	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	7.44% 0.6mg	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	10.3% 0.24mg	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	10.2% 71.4mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.18% 155g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Cauliflower per 7 oz

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

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

• 7 ounces of Pomegranates have 1.3 times more Vitamin B1 and 7.5 times more Vitamin E than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 4.7 times more Vitamin C than Raw Pomegranates.
• Both Pomegranates and Cauliflower provide similar amounts of Vitamin B2 and Vitamin K per seven ounces.
• 7 ounces of Pomegranates have insufficient amounts of Vitamin B3
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both Raw Pomegranates as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pomegranates vs Cauliflower:

• 7 ounces of Pomegranates have 4.1 times more Copper and 1.3 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.2 times more Calcium, 1.4 times more Iron, 1.3 times more Manganese, 1.3 times more Potassium and 10 times more Sodium than Raw Pomegranates.
• Both Pomegranates and Cauliflower contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Pomegranates lack sufficient amounts of Calcium
• Both Raw Pomegranates as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pomegranates have 3.3 times more Energy, 3.8 times more Carbohydrate, 7.2 times more Sugars and 2 times more Fiber than Cauliflower.
• Both Pomegranates and Cauliflower offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Pomegranates as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Pomegranates VS Cauliflower

What are the health benefits of Pomegranates compared to Cauliflower?

Pomegranates are rich in antioxidants, vitamins, and minerals that support heart health, reduce inflammation, and may help improve memory and exercise performance. Cauliflower is a good source of fiber, vitamins, and minerals that support digestion, immune function, and bone health. Both are nutritious choices, but pomegranates offer more antioxidants while cauliflower provides more fiber and nutrients like vitamin C and vitamin K.

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

Both pomegranates and cauliflower can be beneficial for weight loss due to their low calorie and high fiber content. However, cauliflower is lower in calories and carbohydrates compared to pomegranates, making it a more weight-loss friendly option. Additionally, cauliflower is a versatile vegetable that can be used in various dishes as a low-calorie substitute for higher calorie ingredients.

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

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both pomegranates and cauliflower offer unique health benefits, but for muscle gain, cauliflower may be more beneficial due to its higher protein content. Cauliflower is also a good source of vitamins, minerals, and antioxidants that support muscle recovery and growth. Incorporating both pomegranates and cauliflower into your diet can help provide a well-rounded nutrient profile to support your muscle-building goals.

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

Pomegranates have a higher environmental impact compared to cauliflower due to factors such as water usage, land usage, and transportation emissions. Pomegranates require more water to grow and have a longer growing season, which can contribute to water scarcity in some regions. Additionally, pomegranates are often grown in orchards that require more land compared to cauliflower, which can lead to deforestation and habitat loss. In terms of transportation emissions, pomegranates are typically imported from regions with warmer climates, resulting in higher carbon emissions compared to locally grown cauliflower. Overall, choosing locally grown, seasonal produce like cauliflower can help reduce the environmental impact of food production.