Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Canned Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Canned Great Northern Beans	25%	3%	72%

Macro Nutrients

	Boiled Cauliflower	Canned Great Northern Beans	Recommended Dietary Allowance
Energy	7.93% 230kcal	39.3% 1140kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	5.24% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	162% 210g	130g per day for Men 19-50 years
Sugars	28.7% 21g	19.4% 14g	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	60.5% 23g	129% 49g	38g per day for Men 19-50 years
Protein	33% 18.4g	132% 73.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Canned Great Northern Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	29% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	81.5% 1.06mg	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	110% 440μg	203% 810μg	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	492% 443mg	14.4% 13mg	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	4.67% 0.7mg	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	16% 160mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	178% 1.6mg	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	40% 3.2mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	177% 4.1mg	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	45.7% 320mg	194% 1360mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	103% 3510mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	25% 930g	19% 699g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Canned Great Northern Beans per 1 kg

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

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

• 1 kilogram of Boiled Cauliflower has 1.8 times more Vitamin B5, 1.6 times more Vitamin B6, 34.1 times more Vitamin C and 4.6 times more Vitamin K than Canned Great Northern Beans.
• While 1 kg of Canned Great Northern Beans contains 3.4 times more Vitamin B1, 1.8 times more Vitamin B9 and 11.3 times more Vitamin E than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Canned Great Northern Beans provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin E
• 1 kilogram of Canned Great Northern Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Canned Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Cauliflower has 1.3 times more Water than Canned Great Northern Beans.
• While 1 kg of Canned Great Northern Beans contains 3.3 times more Calcium, 8.9 times more Copper, 4.9 times more Iron, 5.7 times more Magnesium, 3.1 times more Manganese, 4.3 times more Phosphorus, 2.5 times more Potassium, 6.8 times more Selenium, 24.7 times more Sodium and 3.8 times more Zinc than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cauliflower has 2.3 times more Omega 3 and 1.5 times more Sugars than Canned Great Northern Beans.
• While 1 kg of Canned Great Northern Beans contains 5 times more Energy, 5.1 times more Carbohydrate, 2.1 times more Fiber and 4 times more Protein than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy
• Both Boiled and Drained Cauliflower as well as Canned Great Northern Beans provide inadequate amounts of Omega 6 in one kilogram.