Comparing Nutrients in 14 ounces Cauliflower VS Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Cauliflower	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	3.42% 99kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	28% 36.5g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	22.3% 16g	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	5.3% 3.85g	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	% 3.73g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	34.5% 13g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	7.33% 0.095mg	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	56.6% 226μg	61.5% 246μg	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	213% 191mg	57% 51mg	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	2.1% 0.32mg	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	21% 1.67mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	35.4% 0.81mg	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	25% 175mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	9.88% 365g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Hyacinth-Young beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Hyacinth-Young beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cauliflower vs Hyacinth-Young beans:

• 14 ounces of Cauliflower have 12.1 times more Vitamin B5, 7.7 times more Vitamin B6 and 3.7 times more Vitamin C than Hyacinth-Young beans.
• While 14 oz of Raw Hyacinth-Young beans contain more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 6.4 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Hyacinth-Young beans provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin K per 14 ounces.
• 14 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 14 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Cauliflower as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Hyacinth-Young beans:

• 14 ounces of Cauliflower have 15 times more Sodium than Hyacinth-Young beans.
• While 14 oz of Raw Hyacinth-Young beans contain 2.3 times more Calcium, 1.8 times more Iron, 2.7 times more Magnesium, 1.3 times more Manganese, 2.5 times more Selenium and 1.4 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Hyacinth-Young beans contain similar levels of Copper, Phosphorus, Potassium and Water per 14 ounces.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Hyacinth-Young beans contain 1.8 times more Carbohydrate, 2.1 times more Sugars and 1.7 times more Fiber than Raw Cauliflower.
• Both Cauliflower and Hyacinth-Young beans offer comparable quantities of Protein per 14 ounces.
• Both Raw Cauliflower as well as Raw Hyacinth-Young beans provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.