Comparing Nutrients in 7 ounces Pummelo VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Pummelo	7%	1%	92%
Cauliflower	26%	8%	66%

Macro Nutrients

	Pummelo	Cauliflower	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	NA	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	5.22% 2g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Pummelo	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	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	NA	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	135% 121mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pummelo	Cauliflower	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	2.73% 0.22mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	1.47% 0.034mg	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	4.8% 33.7mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	NA	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	4.78% 177g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Pummelo VS Cauliflower per 7 oz

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

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

• 7 ounces of Pummelo have 1.3 times more Vitamin C than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.5 times more Vitamin B1, 2.2 times more Vitamin B2, 2.3 times more Vitamin B3 and 5.1 times more Vitamin B6 than Raw Pummelo.
• 7 ounces of Pummelo have insufficient amounts of Vitamin B3
• Both Raw Pummelo as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pummelo vs Cauliflower:

• 7 ounces of Pummelo have 1.2 times more Copper than Cauliflower.
• While 7 oz of Raw Cauliflower contain 5.5 times more Calcium, 3.8 times more Iron, 2.5 times more Magnesium, 9.1 times more Manganese, 2.6 times more Phosphorus, 1.4 times more Potassium, 30 times more Sodium and 3.4 times more Zinc than Raw Pummelo.
• Both Pummelo and Cauliflower contain similar levels of Water per seven ounces.
• 7 ounces of Pummelo lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pummelo have 1.9 times more Carbohydrate than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2 times more Fiber and 2.5 times more Protein than Raw Pummelo.
• 7 ounces of Pummelo provide inadequate amounts of Protein
• Both Raw Pummelo as well as Raw Cauliflower provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Pummelo VS Cauliflower

What are the health benefits of Pummelo compared to Cauliflower?

Pummelo is a citrus fruit that is high in vitamin C, fiber, and antioxidants, which can help support a healthy immune system, digestion, and reduce inflammation. Cauliflower is a cruciferous vegetable that is rich in vitamins, minerals, and antioxidants, which can help support heart health, digestion, and reduce the risk of chronic diseases. Both pummelo 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 Pummelo or Cauliflower?

Both pummelo and cauliflower are low in calories and high in fiber, making them great choices for weight loss. However, cauliflower is lower in calories and carbohydrates compared to pummelo, so it may be a better choice if you are looking to lose weight. Additionally, cauliflower is a versatile vegetable that can be used in a variety of dishes to help you feel full and satisfied while keeping your calorie intake low.

Should I eat more Pummelo 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 plant-based protein sources. Both pummelo and cauliflower are nutritious options, but cauliflower is higher in protein and can be a good choice to support muscle growth. Additionally, incorporating other protein-rich plant foods such as legumes, tofu, tempeh, nuts, and seeds into your diet can also help you meet your protein needs for muscle building.

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

Pummelo has a higher environmental impact compared to cauliflower due to factors such as land use, water consumption, and greenhouse gas emissions associated with fruit production. Cauliflower generally requires less resources to grow and has a lower carbon footprint, making it a more environmentally friendly option.