Comparing Nutrients in 14 ounces Canned Green Snap Beans VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	16%	67%
Cauliflower	26%	8%	66%

Macro Nutrients

	Canned Green Snap Beans	Cauliflower	Recommended Dietary Allowance
Energy	3% 87.3kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.08% 0.35g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	15% 19.7g	130g per day for Men 19-50 years
Sugars	4.27% 3.1g	10.5% 7.6g	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	1.8% 1.3g	5.3% 3.85g	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	% 1.15g	% 3.73g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 0g	g per day for Men 19-50 years
Fiber	20% 7.54g	21% 7.94g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Cauliflower	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	56% 0.73mg	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	27.8% 111μg	56.6% 226μg	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	12.3% 11mg	213% 191mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 154μg	51.3% 61.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Cauliflower	Recommended Dietary Allowance
Calcium	15% 151mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	52.6% 4.2mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	26.7% 0.62mg	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	11.3% 79.4mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	10% 371g	9.88% 365g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans VS Cauliflower per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Green Snap Beans versus 14 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Green Snap Beans vs Cauliflower:

• 14 ounces of Canned Green Snap Beans have more Vitamin A and 2.5 times more Vitamin K than Cauliflower.
• While 14 oz of Raw Cauliflower contain 3.1 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 3.3 times more Vitamin B5, 6.1 times more Vitamin B6, 2 times more Vitamin B9 and 17.2 times more Vitamin C than Drained Solids of Canned Green Snap Beans without Salt .
• 14 ounces of Canned Green Snap Beans have insufficient amounts of Vitamin B1 and Vitamin B3
• 14 ounces of Cauliflower have insufficient amounts of Vitamin A
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Raw Cauliflower have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Canned Green Snap Beans vs Cauliflower:

• 14 ounces of Canned Green Snap Beans have 1.7 times more Calcium and 2.5 times more Iron than Cauliflower.
• While 14 oz of Raw Cauliflower contain 2.2 times more Phosphorus, 3.1 times more Potassium, 15 times more Sodium and 1.4 times more Zinc than Drained Solids of Canned Green Snap Beans without Salt .
• Both Canned Green Snap Beans and Cauliflower contain similar levels of Copper, Magnesium, Manganese and Water per 14 ounces.
• 14 ounces of Canned Green Snap Beans lack sufficient amounts of Zinc
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Raw Cauliflower lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Green Snap Beans have 9.7 times more Omega 3 than Cauliflower.
• While 14 oz of Raw Cauliflower contain 2.4 times more Sugars and 1.7 times more Protein than Drained Solids of Canned Green Snap Beans without Salt .
• Both Canned Green Snap Beans and Cauliflower offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Cauliflower provide inadequate amounts of Omega 3
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in 14 ounces.