Nutrient Comparison: Canned White Beans VS Cauliflower per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned White 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 White Beans vs Cauliflower:
- 14 ounces of Canned White Beans have 1.9 times more Vitamin B1 and 9.9 times more Vitamin E than Cauliflower.
- While 14 oz of Raw Cauliflower contain 1.6 times more Vitamin B2, 4.5 times more Vitamin B3, 3.6 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin C and 5.3 times more Vitamin K than Canned White Beans.
- Both Canned White Beans and Cauliflower provide similar amounts of Vitamin B9 per 14 ounces.
- 14 ounces of Canned White Beans have insufficient amounts of Vitamin B3 and Vitamin C
- 14 ounces of Cauliflower have insufficient amounts of Vitamin E
- Both Canned White Beans as well as Raw 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 Cauliflower:
- 14 ounces of Canned White Beans have 3.3 times more Calcium, 5.9 times more Copper, 7.1 times more Iron, 3.4 times more Magnesium, 3.3 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Selenium, 11.3 times more Sodium and 4.1 times more Zinc than Cauliflower.
- While 14 oz of Raw Cauliflower contain 1.3 times more Water than Canned White Beans.
- 14 ounces of Cauliflower lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned White Beans have 4.6 times more Energy, 3.7 times more Omega 3, 4.3 times more Carbohydrate, 2.4 times more Fiber and 3.8 times more Protein than Cauliflower.
- While 14 oz of Raw Cauliflower contain 6.6 times more Sugars than Canned White Beans.
- 14 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
- Both Canned White Beans as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 14 ounces.