Comparing Nutrients in 7 ounces Radicchio VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Radicchio	22%	9%	69%
Cauliflower	26%	8%	66%

Macro Nutrients

	Radicchio	Cauliflower	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	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	6.84% 8.9g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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	4.7% 1.8g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.07% 2.84g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Radicchio	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	2.65% 0.032mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	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	29.8% 119μg	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	17.6% 16mg	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	30% 4.5mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	422% 506μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radicchio	Cauliflower	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	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	14% 1.13mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	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	11.3% 79.4mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	5% 185g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Radicchio VS Cauliflower per 7 oz

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

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

• 7 ounces of Radicchio have 28.3 times more Vitamin E and 16.5 times more Vitamin K than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2 times more Vitamin B3, 2.5 times more Vitamin B5, 3.2 times more Vitamin B6 and 6 times more Vitamin C than Raw Radicchio.
• Both Radicchio and Cauliflower provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Radicchio have insufficient amounts of Vitamin B1 and Vitamin B3
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both Raw Radicchio 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 Radicchio vs Cauliflower:

• 7 ounces of Radicchio have 8.7 times more Copper, 1.4 times more Iron and 2.3 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.4 times more Sodium than Raw Radicchio.
• Both Radicchio and Cauliflower contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Radicchio lack sufficient amounts of Calcium
• Both Raw Radicchio as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Cauliflower contain 3.2 times more Sugars, 2.2 times more Fiber and 1.3 times more Protein than Raw Radicchio.
• Both Radicchio and Cauliflower offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Radicchio as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.