Comparing Nutrients in 100 calories Cauliflower VS Canned Sprouted Mung Beans

Weight per 100 calories

• Cauliflower: 400g
• Canned Sprouted Mung Beans: 833g

Cauliflower has 2.1 times more energy per 100g than Canned Sprouted Mung Beans. It has very low energy density when compared to other foods. Canned Sprouted Mung Beans, Solids having very low energy density.

Discover which food has more nutrients per 100 calories - Cauliflower or Canned Sprouted Mung Beans?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Canned Sprouted Mung Beans	38%	4%	58%

Macro Nutrients

	Cauliflower	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.12g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	13.7% 18g	130g per day for Men 19-50 years
Sugars	10.5% 7.64g	8.05% 5.83g	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	5.35% 3.88g	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	% 3.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21% 8g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.6% 0.74mg	20.5% 0.27mg	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	57% 228μg	21% 83.3μg	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	2.78% 2.5mg	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	2.13% 0.32mg	2.22% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.7% 62μg	93% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	8.8% 88mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	145% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	21% 1.68mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	26.4% 0.61mg	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	25% 176mg	38% 267mg	700mg per day for Men 19-50 years
Potassium	35% 1196mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	9.95% 368g	21.6% 801g	3700g per day for Men 19-50 years

Cauliflower VS Canned Sprouted Mung Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cauliflower or Canned Sprouted Mung Beans?

Lets compare vitamin content per 100 calories of Cauliflower vs Canned Sprouted Mung Beans:

• 100 calories of Cauliflower have 2.2 times more Vitamin B5, 2.8 times more Vitamin B6, 2.7 times more Vitamin B9 and 77.1 times more Vitamin C than Canned Sprouted Mung Beans.
• While 100 kcal of Canned Sprouted Mung Beans, Solids contain 2.4 times more Vitamin B2 and 1.8 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Canned Sprouted Mung Beans provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin E per 100 calories.
• Both Raw Cauliflower as well as Canned Sprouted Mung Beans, Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cauliflower vs Canned Sprouted Mung Beans:

• 100 calories of Cauliflower have 5.3 times more Potassium than Canned Sprouted Mung Beans.
• While 100 kcal of Canned Sprouted Mung Beans, Solids contain 1.3 times more Calcium, 8.4 times more Copper, 2.1 times more Iron, 1.5 times more Phosphorus, 2.1 times more Selenium, 2.9 times more Sodium, 2.2 times more Zinc and 2.2 times more Water than Raw Cauliflower.
• Both Cauliflower and Canned Sprouted Mung Beans contain similar levels of Magnesium and Manganese per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cauliflower have 1.3 times more Sugars than Canned Sprouted Mung Beans.
• While 100 kcal of Canned Sprouted Mung Beans, Solids contain 1.5 times more Protein than Raw Cauliflower.
• Both Cauliflower and Canned Sprouted Mung Beans offer comparable quantities of Energy, Omega 3, Carbohydrate and Fiber per 100 calories.
• Both Raw Cauliflower as well as Canned Sprouted Mung Beans, Solids provide inadequate amounts of Omega 6 in 100 calories.