Comparing Nutrients in 7 ounces Raspberries VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Cauliflower	26%	8%	66%

Macro Nutrients

	Raspberries	Cauliflower	Recommended Dietary Allowance
Energy	3.56% 103kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	18.2% 23.7g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	12% 8.77g	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	6.43% 4.66g	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	% 3.7g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0g	g per day for Men 19-50 years
Fiber	34% 13g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	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	57.8% 52mg	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	11.5% 1.73mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Cauliflower	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	17% 1.37mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	8.22% 57.5mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	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	7.58% 0.83mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Cauliflower per 7 oz

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

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

• 7 ounces of Raspberries have 10.9 times more Vitamin E than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B5, 3.3 times more Vitamin B6, 2.7 times more Vitamin B9, 1.8 times more Vitamin C and 2 times more Vitamin K than Raw Raspberries.
• Both Raspberries and Cauliflower provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both Raw Raspberries 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 Raspberries vs Cauliflower:

• 7 ounces of Raspberries have 2.3 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 4.3 times more Manganese and 1.6 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.5 times more Phosphorus, 2 times more Potassium and 30 times more Sodium than Raw Raspberries.
• Both Raspberries and Cauliflower contain similar levels of Calcium and Water per seven ounces.
• Both Raw Raspberries as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raspberries have 8.4 times more Omega 3, 2.4 times more Carbohydrate, 2.3 times more Sugars, 2.4 times more Fructose and 3.3 times more Fiber than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.6 times more Protein than Raw Raspberries.
• 7 ounces of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Raspberries as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Raspberries VS Cauliflower

What are the health benefits of Raspberries compared to Cauliflower?

Raspberries are rich in antioxidants, fiber, and vitamin C, which can help boost immunity, improve digestion, and support heart health. Cauliflower, on the other hand, is a good source of vitamin C, vitamin K, and fiber, which can aid in bone health, digestion, and weight management. Both raspberries and cauliflower offer unique health benefits and can be part of a balanced vegan diet.

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

Both raspberries and cauliflower can be beneficial for weight loss due to their low calorie and high fiber content. Raspberries are lower in calories and higher in natural sugars, making them a great option for a sweet treat that can help satisfy cravings. Cauliflower is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories overall. Including both raspberries and cauliflower in your diet can support weight loss by providing essential nutrients and promoting feelings of fullness.

Should I eat more Raspberries 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 a good source of fiber and vitamins, but it is low in protein. Raspberries are also low in protein but are a good source of antioxidants and fiber. To support muscle growth, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts/seeds into your diet in addition to consuming a variety of fruits and vegetables like raspberries and cauliflower.

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

Raspberries have a higher environmental impact compared to cauliflower due to factors such as water usage, pesticide use, and transportation. Cauliflower requires less water and pesticides to grow, making it a more sustainable option.