Comparing Nutrients in 1 kilogram Great Northern Beans VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Great Northern Beans	Frozen Cauliflower	Recommended Dietary Allowance
Energy	117% 3390kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	11.8% 11.4g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	11% 3.56g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	133% 2.13g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	480% 624g	36% 46.8g	130g per day for Men 19-50 years
Sugars	31% 22.6g	30.6% 22g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	532% 202g	60.5% 23g	38g per day for Men 19-50 years
Protein	390% 219g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	544% 6.53mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.37mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	220% 11mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	344% 4.47mg	95% 1.23mg	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	1205% 4820μg	160% 640μg	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	59% 53mg	542% 488mg	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	14.7% 2.2mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	175% 1750mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	930% 8.37mg	34.4% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	684% 54.7mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	450% 1890mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	619% 14.2mg	85.7% 1.97mg	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	639% 4470mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	408% 13870mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	210% 23mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.9% 107g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Great Northern Beans VS Frozen Cauliflower per 1 kg

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

Lets compare vitamin content per 1 kilogram of Great Northern Beans vs Frozen Cauliflower:

• 1 kilogram of Great Northern Beans has 12.8 times more Vitamin B1, 3.4 times more Vitamin B2, 4.6 times more Vitamin B3, 8.1 times more Vitamin B5, 3.6 times more Vitamin B6 and 7.5 times more Vitamin B9 than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 9.2 times more Vitamin C and 2.5 times more Vitamin K than Raw Great Northern Beans.
• Both Raw Great Northern Beans as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Great Northern Beans vs Frozen Cauliflower:

• 1 kilogram of Great Northern Beans has 8 times more Calcium, 27 times more Copper, 10.1 times more Iron, 15.8 times more Magnesium, 7.2 times more Manganese, 12.8 times more Phosphorus, 7.2 times more Potassium, 16.1 times more Selenium and 13.6 times more Zinc than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 8.6 times more Water than Raw Great Northern Beans.
• 1 kilogram of Frozen Cauliflower lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Great Northern Beans has 14.1 times more Energy, 2.2 times more Omega 3, 13.3 times more Carbohydrate, 8.8 times more Fiber and 10.9 times more Protein than Frozen Cauliflower.
• Both Great Northern Beans and Frozen Cauliflower offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Frozen Cauliflower provide inadequate amounts of Energy
• Both Raw Great Northern Beans as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Omega 6 in one kilogram.