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