Comparing Nutrients in 100 calories Boiled Cauliflower VS Boiled Kidney Beans

Weight per 100 calories

• Boiled Cauliflower: 435g
• Boiled Kidney Beans: 78.7g

Boiled All Types Kidney Beans have 5.5 times more energy per unit of mass than Boiled and Drained Cauliflower, which is average in comparison to other foods. Boiled Cauliflower having very low energy density.

Which food has more nutrients per 100 calories - Boiled Cauliflower or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Cauliflower	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.96g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	45.4% 0.73g	8.37% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.28% 0.22g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	14% 18g	130g per day for Men 19-50 years
Sugars	12.5% 9.04g	0.35% 0.25g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	13.3% 5.04g	38g per day for Men 19-50 years
Protein	14.3% 8g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.48% 4.35μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	7.27% 0.094mg	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	48% 191μg	25.6% 102μg	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	214% 193mg	1.05% 0.94mg	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	2.03% 0.3mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.96% 69.6mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	8.7% 0.078mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	17.4% 1.4mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	7.87% 33mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	14.7% 0.34mg	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	20% 139mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	9.38% 319mg	3400mg per day for Men 19-50 years
Selenium	4.74% 2.6μg	1.57% 0.87μg	55μg per day for Men 19-50 years
Sodium	4.35% 65.2mg	0.052% 0.79mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	11% 404g	1.42% 52.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Cauliflower vs Boiled Kidney Beans:

• Boiled and Drained Cauliflower has 1.4 times more Vitamin B1, 5 times more Vitamin B2, 3.9 times more Vitamin B3, 12.8 times more Vitamin B5, 8 times more Vitamin B6, 1.9 times more Vitamin B9, 203.8 times more Vitamin C, 12.9 times more Vitamin E and 9.1 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled and Drained Cauliflower as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Cauliflower vs Boiled Kidney Beans:

• Boiled and Drained Cauliflower has 2.5 times more Calcium, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Potassium, 3 times more Selenium, 82.8 times more Sodium and 7.7 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Copper and 1.3 times more Iron than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower and Boiled All Types Kidney Beans have similar amounts of Magnesium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Cauliflower has 5 times more Fat, 5.4 times more Omega 3, 2.6 times more Omega 6, 35.9 times more Sugars and 2 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled and Drained Cauliflower and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Boiled and Drained Cauliflower as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.