Comparing Nutrients in 7 ounces Sugar-apples VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Cauliflower	26%	8%	66%

Macro Nutrients

	Sugar-apples	Cauliflower	Recommended Dietary Allowance
Energy	6.43% 187kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	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	0.47% 0.079g	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	36% 47g	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	23% 8.73g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	6.95% 27.8μg	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	80% 72mg	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

	Sugar-apples	Cauliflower	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	15% 1.2mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	9.07% 63.5mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	3.93% 145g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Sugar-apples VS Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Sugar-apples vs Cauliflower:

• 7 ounces of Sugar-apples have 2.2 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.7 times more Vitamin B3 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3 times more Vitamin B5, 4.1 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Sugar-apples.
• Both Sugar-apples and Cauliflower provide similar amounts of Vitamin B6 per seven ounces.
• Both Raw Sugar-apples as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Sugar-apples vs Cauliflower:

• 7 ounces of Sugar-apples have 2.2 times more Copper, 1.4 times more Iron and 1.4 times more Magnesium than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.4 times more Phosphorus, 3.3 times more Sodium, 2.7 times more Zinc and 1.3 times more Water than Raw Sugar-apples.
• Both Sugar-apples and Cauliflower contain similar levels of Calcium and Potassium per seven ounces.
• 7 ounces of Sugar-apples lack sufficient amounts of Zinc
• Both Raw Sugar-apples as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sugar-apples have 3.8 times more Energy, 4.8 times more Carbohydrate and 2.2 times more Fiber than Cauliflower.
• Both Sugar-apples and Cauliflower offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Sugar-apples as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Sugar-apples VS Cauliflower

What are the health benefits of Sugar-apples compared to Cauliflower?

Sugar-apples are a good source of vitamin C, fiber, and antioxidants which can help boost the immune system and promote healthy digestion. However, they are higher in natural sugars and calories compared to cauliflower. On the other hand, cauliflower is low in calories, high in fiber, and a good source of vitamin C and other nutrients. It can help with weight management, digestion, and overall health. Both sugar-apples and cauliflower can be part of a healthy vegan diet, but cauliflower may be a better option for those looking to manage their weight and blood sugar levels.

Can I lose weight easier by eating more Sugar-apples or Cauliflower?

You are more likely to lose weight easier by eating cauliflower rather than sugar-apples. Cauliflower is low in calories and high in fiber, making it a great choice for weight loss. Sugar-apples, on the other hand, are higher in natural sugars and calories, which may hinder weight loss efforts.

Should I eat more Sugar-apples or more Cauliflower to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to focus on consuming a variety of protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. While both sugar-apples and cauliflower can be part of a balanced diet, cauliflower would be a better choice for muscle gain due to its higher protein content and lower sugar content compared to sugar-apples. Incorporating a variety of nutrient-dense plant foods along with regular strength training is key for muscle growth and overall health.

What is the environmental impact of producing Sugar-apples compared to Cauliflower?

Cauliflower has a lower environmental impact compared to Sugar-apples. Cauliflower requires less water, land, and resources to grow, making it a more sustainable choice. Additionally, cauliflower has a lower carbon footprint and contributes less to greenhouse gas emissions compared to Sugar-apples. Choosing cauliflower over Sugar-apples can help reduce environmental impact and promote sustainability.