Comparing Nutrients in 14 ounces California Red Kidney Beans VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	California Red Kidney Beans	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	45% 1310kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	11.4% 15g	130g per day for Men 19-50 years
Sugars	NA	5.75% 4.17g	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	260% 99g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	173% 97g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	7.78% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	27% 0.35mg	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	391% 1564μg	40.7% 163μg	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	20% 18mg	138% 124mg	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	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39.4% 47.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	77.4% 774mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	10.6% 0.095mg	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	464% 37mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	26% 0.6mg	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	230% 1607mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cooked Frozen Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Cooked Frozen Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Cooked Frozen Cauliflower:

• 14 ounces of California Red Kidney Beans have 14.3 times more Vitamin B1, 4.1 times more Vitamin B2, 6.6 times more Vitamin B3, 8 times more Vitamin B5, 4.5 times more Vitamin B6 and 9.6 times more Vitamin B9 than Cooked Frozen Cauliflower.
• While 14 oz of Boiled and Drained Frozen Cauliflower contain 7 times more Vitamin C than Raw California Red Kidney Beans.
• 14 ounces of Cooked Frozen Cauliflower have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw California Red Kidney Beans as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Cooked Frozen Cauliflower:

• 14 ounces of California Red Kidney Beans have 11.5 times more Calcium, 45.8 times more Copper, 22.8 times more Iron, 17.8 times more Magnesium, 6.7 times more Manganese, 16.9 times more Phosphorus, 10.7 times more Potassium, 5.3 times more Selenium and 19.6 times more Zinc than Cooked Frozen Cauliflower.
• While 14 oz of Boiled and Drained Frozen Cauliflower contain 8 times more Water than Raw California Red Kidney Beans.
• 14 ounces of Cooked Frozen Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 17.4 times more Energy, 15.9 times more Carbohydrate, 9.2 times more Fiber and 15.1 times more Protein than Cooked Frozen Cauliflower.
• Both California Red Kidney Beans and Cooked Frozen Cauliflower offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Cooked Frozen Cauliflower provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Boiled and Drained Frozen Cauliflower provide inadequate amounts of Omega 6 in 14 ounces.