Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	California Red Kidney Beans	Green Cauliflower	Recommended Dietary Allowance
Energy	114% 3300kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	460% 598g	47% 61g	130g per day for Men 19-50 years
Sugars	NA	41.8% 30.3g	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	655% 249g	84.2% 32g	38g per day for Men 19-50 years
Protein	435% 244g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	139% 6.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	171% 2.22mg	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	985% 3940μg	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	50% 45mg	979% 881mg	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Green Cauliflower	Recommended Dietary Allowance
Calcium	195% 1950mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	45.6% 0.41mg	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	1169% 94mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	107% 2.47mg	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	579% 4050mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	88.2% 3000mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	3.18% 118g	24.3% 898g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Green Cauliflower per 1 kg

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

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Green Cauliflower:

• 1 kilogram of California Red Kidney Beans has 6.6 times more Vitamin B1, 2.1 times more Vitamin B2, 2.8 times more Vitamin B3, 1.8 times more Vitamin B6 and 6.9 times more Vitamin B9 than Green Cauliflower.
• While 1 kg of Raw Green Cauliflower contains 19.6 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Green Cauliflower provide similar amounts of Vitamin B5 per one kilogram.
• Both Raw California Red Kidney Beans as well as Raw Green Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Green Cauliflower:

• 1 kilogram of California Red Kidney Beans has 5.9 times more Calcium, 26.8 times more Copper, 12.8 times more Iron, 8 times more Magnesium, 4 times more Manganese, 6.5 times more Phosphorus, 5 times more Potassium, 5.3 times more Selenium and 4 times more Zinc than Green Cauliflower.
• While 1 kg of Raw Green Cauliflower contains 7.6 times more Water than Raw California Red Kidney Beans.
• 1 kilogram of Green Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 10.6 times more Energy, 9.8 times more Carbohydrate, 7.8 times more Fiber and 8.3 times more Protein than Green Cauliflower.
• Both California Red Kidney Beans and Green Cauliflower offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Green Cauliflower provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Raw Green Cauliflower provide inadequate amounts of Omega 6 in one kilogram.