Nutrient Comparison: Canned White Beans VS Boiled Cauliflower per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned White Beans versus 14 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned White Beans vs Boiled Cauliflower:
- 14 ounces of Canned White Beans have 2.3 times more Vitamin B1, 1.5 times more Vitamin B9 and 11.3 times more Vitamin E than Boiled Cauliflower.
- While 14 oz of Boiled and Drained Cauliflower contain 1.4 times more Vitamin B2, 3.6 times more Vitamin B3, 2.7 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C and 4.8 times more Vitamin K than Canned White Beans.
- 14 ounces of Canned White Beans have insufficient amounts of Vitamin B3 and Vitamin C
- 14 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
- Both Canned White Beans as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned White Beans vs Boiled Cauliflower:
- 14 ounces of Canned White Beans have 4.6 times more Calcium, 12.9 times more Copper, 9.3 times more Iron, 5.7 times more Magnesium, 3.9 times more Manganese, 2.8 times more Phosphorus, 3.2 times more Potassium, 2.7 times more Selenium, 22.7 times more Sodium and 6.6 times more Zinc than Boiled Cauliflower.
- While 14 oz of Boiled and Drained Cauliflower contain 1.3 times more Water than Canned White Beans.
- 14 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned White Beans have 5 times more Energy, 5.2 times more Carbohydrate, 2.1 times more Fiber and 3.9 times more Protein than Boiled Cauliflower.
- While 14 oz of Boiled and Drained Cauliflower contain 3 times more Omega 3 and 7.2 times more Sugars than Canned White Beans.
- 14 ounces of Boiled Cauliflower provide inadequate amounts of Energy
- Both Canned White Beans as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in 14 ounces.