Comparing Nutrients in 1 kilogram Canned Navy Beans VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Navy Beans	26%	3%	71%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Canned Navy Beans	Boiled Cauliflower	Recommended Dietary Allowance
Energy	39% 1130kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	5.94% 1g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 205g	31.6% 41g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	28.7% 21g	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	134% 51g	60.5% 23g	38g per day for Men 19-50 years
Protein	134% 75.3g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Canned Navy Beans	Boiled 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	118% 1.4mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.87mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.72mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	133% 1.73mg	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	155% 620μg	110% 440μg	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	7.78% 7mg	492% 443mg	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	52% 7.8mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Navy Beans	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	47% 470mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	20% 0.18mg	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	231% 18.5mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	163% 3.75mg	57.4% 1.32mg	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	191% 1340mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	84.7% 2880mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	105% 58μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	224% 3360mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	19% 705g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Navy Beans VS Boiled Cauliflower per 1 kg

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

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

• 1 kilogram of Canned Navy Beans has 3.4 times more Vitamin B1, 1.4 times more Vitamin B9 and 11.1 times more Vitamin E than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 3 times more Vitamin B5, 1.7 times more Vitamin B6, 63.3 times more Vitamin C and 4.8 times more Vitamin K than Canned Navy Beans.
• Both Canned Navy Beans and Boiled Cauliflower provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Canned Navy Beans have insufficient amounts of Vitamin C
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Canned Navy Beans as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Navy Beans vs Boiled Cauliflower:

• 1 kilogram of Canned Navy Beans has 2.9 times more Calcium, 11.6 times more Copper, 5.8 times more Iron, 5.2 times more Magnesium, 2.8 times more Manganese, 4.2 times more Phosphorus, 2 times more Potassium, 9.7 times more Selenium, 22.4 times more Sodium and 4.5 times more Zinc than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 1.3 times more Water than Canned Navy Beans.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Navy Beans has 4.9 times more Energy, 5 times more Carbohydrate, 2.2 times more Fiber and 4.1 times more Protein than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 2 times more Omega 3 and 7.4 times more Sugars than Canned Navy Beans.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy
• Both Canned Navy Beans as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in one kilogram.