Comparing Nutrients in 1 kilogram Canned Red Kidney Beans with Liquids VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Green Cauliflower	Recommended Dietary Allowance
Energy	28% 810kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	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	114% 148g	47% 61g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	84.2% 32g	38g per day for Men 19-50 years
Protein	93% 52.2g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	88.3% 1.06mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	139% 6.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	57.5% 230μg	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	8.9% 8mg	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	1.33% 0.2mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Green Cauliflower	Recommended Dietary Allowance
Calcium	29% 290mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	156% 12.5mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	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	151% 1060mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	88.2% 3000mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	21% 780g	24.3% 898g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Green Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Green Cauliflower:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.3 times more Vitamin B1 than Green Cauliflower.
• While 1 kg of Raw Green Cauliflower contains 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 5.4 times more Vitamin B5, 2.8 times more Vitamin B6, 2.5 times more Vitamin B9, 110.1 times more Vitamin C and 4.9 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Green Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Red Kidney Beans with Liquids vs Green Cauliflower:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 3.6 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 1.7 times more Phosphorus, 1.8 times more Selenium and 11.1 times more Sodium than Green Cauliflower.
• Both Canned Red Kidney Beans with Liquids and Green Cauliflower contain similar levels of Calcium, Manganese, Potassium, Zinc and Water per one kilogram.
• 1 kilogram of Green Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 2.6 times more Energy, 2.4 times more Carbohydrate, 1.3 times more Fiber and 1.8 times more Protein than Green Cauliflower.
• While 1 kg of Raw Green Cauliflower contains 2 times more Omega 3 and 1.6 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• 1 kilogram of Green Cauliflower provide inadequate amounts of Energy
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Green Cauliflower provide inadequate amounts of Omega 6 in one kilogram.