Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Boiled Cauliflower

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Boiled Cauliflower	Recommended Dietary Allowance
Energy	17.4% 504kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	11.4% 8.26g	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	67% 25.4g	24% 9.13g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	53% 0.69mg	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	129% 516μg	43.7% 175μg	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	5.3% 4.76mg	195% 176mg	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	0.79% 0.12mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	14% 139mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	7.94% 0.071mg	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	110% 8.8mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	22.8% 0.52mg	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	78.2% 548mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.98% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Boiled Cauliflower:

• Boiled All Types Kidney Beans have 3.8 times more Vitamin B1, 1.4 times more Vitamin B3 and 3 times more Vitamin B9 than Boiled and Drained Cauliflower.
• While Boiled and Drained Cauliflower contains 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, 36.9 times more Vitamin C and 1.6 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Cauliflower have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Boiled Cauliflower:

• Boiled All Types Kidney Beans have 2.2 times more Calcium, 12 times more Copper, 6.9 times more Iron, 4.7 times more Magnesium, 3.3 times more Manganese, 4.3 times more Phosphorus, 2.9 times more Potassium, 1.8 times more Selenium and 5.9 times more Zinc than Boiled and Drained Cauliflower.
• While Boiled and Drained Cauliflower contains 15 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 5.5 times more Energy, 5.5 times more Carbohydrate, 2.8 times more Fiber and 4.7 times more Protein than Boiled and Drained Cauliflower.
• While Boiled and Drained Cauliflower contains 6.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Cauliflower have similar amounts of Omega 3 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.