Comparing Nutrients in 1 kilogram Boiled Black Beans VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled Black Beans	Cauliflower	Recommended Dietary Allowance
Energy	45.5% 1320kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 237g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	26.3% 19g	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	NA	13.4% 9.7g	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	NA	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	229% 87g	52.6% 20g	38g per day for Men 19-50 years
Protein	158% 88.6g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	203% 2.44mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.05mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	142% 1.84mg	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	373% 1490μg	143% 570μg	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	0% 0mg	536% 482mg	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	58% 8.7mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Cauliflower	Recommended Dietary Allowance
Calcium	27% 270mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	263% 21mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	67.4% 1.55mg	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	200% 1400mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	104% 3550mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	17.8% 657g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Beans VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Black Beans versus 1 kg of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Black Beans vs Cauliflower:

• 1 kilogram of Boiled Black Beans has 4.9 times more Vitamin B1, 2.6 times more Vitamin B9 and 10.9 times more Vitamin E than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2.8 times more Vitamin B5, 2.7 times more Vitamin B6, more Vitamin C and 4.7 times more Vitamin K than Boiled Black Beans.
• Both Boiled Black Beans and Cauliflower provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Black Beans have insufficient amounts of Vitamin C
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin E
• Both Boiled Black Beans as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Black Beans vs Cauliflower:

• 1 kilogram of Boiled Black Beans has 1.2 times more Calcium, 5.4 times more Copper, 5 times more Iron, 4.7 times more Magnesium, 2.9 times more Manganese, 3.2 times more Phosphorus, 2 times more Selenium and 4.1 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 30 times more Sodium and 1.4 times more Water than Boiled Black Beans.
• Both Boiled Black Beans and Cauliflower contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Black Beans has 5.3 times more Energy, 7 times more Omega 3, 4.8 times more Carbohydrate, 4.4 times more Fiber and 4.6 times more Protein than Cauliflower.
• While 1 kg of Raw Cauliflower contains 6 times more Sugars than Boiled Black Beans.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Boiled Black Beans as well as Raw Cauliflower provide inadequate amounts of Omega 6 in one kilogram.