Comparing Nutrients in 1 kilogram Canned White Beans VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Canned White Beans	Boiled Cauliflower	Recommended Dietary Allowance
Energy	39.3% 1140kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	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	163% 212g	31.6% 41g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	126% 48g	60.5% 23g	38g per day for Men 19-50 years
Protein	130% 72.6g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Canned White 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	80% 0.96mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.06% 1.13mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	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	163% 650μg	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	0% 0mg	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% 7.9mg	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 White Beans	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	73% 730mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	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	374% 30mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	224% 5.15mg	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	130% 910mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	227% 3400mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	19% 701g	25% 930g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned White 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 White Beans vs Boiled Cauliflower:

• 1 kilogram of Canned White Beans has 2.3 times more Vitamin B1, 1.5 times more Vitamin B9 and 11.3 times more Vitamin E than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 1.4 times more Vitamin B2, 3.6 times more Vitamin B3, 2.7 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C and 4.8 times more Vitamin K than Canned White Beans.
• 1 kilogram of Canned White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Canned White 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 White Beans vs Boiled Cauliflower:

• 1 kilogram of Canned White Beans has 4.6 times more Calcium, 12.9 times more Copper, 9.3 times more Iron, 5.7 times more Magnesium, 3.9 times more Manganese, 2.8 times more Phosphorus, 3.2 times more Potassium, 2.7 times more Selenium, 22.7 times more Sodium and 6.6 times more Zinc than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 1.3 times more Water than Canned White 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 White Beans has 5 times more Energy, 5.2 times more Carbohydrate, 2.1 times more Fiber and 3.9 times more Protein than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 3 times more Omega 3 and 7.2 times more Sugars than Canned White Beans.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy
• Both Canned White Beans as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in one kilogram.