Comparing Nutrients in 1 kilogram Canned Black Turtle Beans VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Black Turtle Beans	26%	3%	71%
Cauliflower	26%	8%	66%

Macro Nutrients

	Canned Black Turtle Beans	Cauliflower	Recommended Dietary Allowance
Energy	31.4% 910kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	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	127% 166g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	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	182% 69g	52.6% 20g	38g per day for Men 19-50 years
Protein	108% 60.3g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Canned Black Turtle 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	117% 1.4mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	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	153% 610μg	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	30% 27mg	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	41.3% 6.2mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Turtle Beans	Cauliflower	Recommended Dietary Allowance
Calcium	35% 350mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	213% 1.92mg	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	238% 19mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	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	154% 1080mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	91% 3080mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	256% 3840mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	20.4% 756g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Black Turtle Beans VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Black Turtle 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 Canned Black Turtle Beans vs Cauliflower:

• 1 kilogram of Canned Black Turtle Beans has 2.8 times more Vitamin B1, 2 times more Vitamin B2, 1.2 times more Vitamin B3 and 7.8 times more Vitamin E than Cauliflower.
• While 1 kg of Raw Cauliflower contains 3.6 times more Vitamin B5, 3.3 times more Vitamin B6, 17.9 times more Vitamin C and 6.7 times more Vitamin K than Canned Black Turtle Beans.
• Both Canned Black Turtle Beans and Cauliflower provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Black Turtle Beans have insufficient amounts of Vitamin K
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin E
• Both Canned Black Turtle 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 Canned Black Turtle Beans vs Cauliflower:

• 1 kilogram of Canned Black Turtle Beans has 1.6 times more Calcium, 4.9 times more Copper, 4.5 times more Iron, 2.3 times more Magnesium, 1.5 times more Manganese, 2.5 times more Phosphorus, 2.2 times more Selenium, 12.8 times more Sodium and 2 times more Zinc than Cauliflower.
• Both Canned Black Turtle Beans and Cauliflower contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Black Turtle Beans has 3.6 times more Energy, 3.8 times more Omega 3, 3.3 times more Carbohydrate, 3.5 times more Fiber and 3.1 times more Protein than Cauliflower.
• While 1 kg of Raw Cauliflower contains 8.3 times more Sugars than Canned Black Turtle Beans.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Canned Black Turtle Beans as well as Raw Cauliflower provide inadequate amounts of Omega 6 in one kilogram.