Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Cauliflower	Canned Kidney Beans	Recommended Dietary Allowance
Energy	7.93% 230kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	6.24% 1.06g	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	112% 145g	130g per day for Men 19-50 years
Sugars	28.7% 21g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	60.5% 23g	113% 43g	38g per day for Men 19-50 years
Protein	33% 18.4g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	57% 0.74mg	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	90% 360μg	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	13.3% 12mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	16% 160mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	150% 1.35mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	73% 1.68mg	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	129% 900mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	25% 930g	21% 780g	3700g per day for Men 19-50 years

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

• Boiled and Drained Cauliflower has 3.7 times more Vitamin B5, 2.3 times more Vitamin B6, 1.2 times more Vitamin B9, 36.9 times more Vitamin C and 3.4 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Vitamin B1 than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower and Canned All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Boiled and Drained Cauliflower as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Canned All Types Kidney Beans contain 2.1 times more Calcium, 7.5 times more Copper, 3.7 times more Iron, 3 times more Magnesium, 1.3 times more Manganese, 2.8 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Selenium, 19.7 times more Sodium and 2.7 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower and Canned All Types Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Cauliflower has 2 times more Omega 3 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.7 times more Energy, 3.5 times more Carbohydrate, 1.9 times more Fiber and 2.8 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower and Canned All Types Kidney Beans have similar amounts of Sugars per 1 kg.
• Both Boiled and Drained Cauliflower as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.