Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Soybeans

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Soybeans	33%	40%	27%

Macro Nutrients

	Boiled Cauliflower	Soybeans	Recommended Dietary Allowance
Energy	7.93% 230kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	206% 199g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	90% 29g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	831% 13.3g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	584% 99g	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	232% 302g	130g per day for Men 19-50 years
Sugars	28.7% 21g	101% 73.3g	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	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	245% 93g	38g per day for Men 19-50 years
Protein	33% 18.4g	652% 365g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Soybeans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	728% 8.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	669% 8.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	101% 16.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	159% 7.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	290% 3.77mg	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	938% 3750μg	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	66.7% 60mg	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	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	392% 470μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Soybeans	Recommended Dietary Allowance
Calcium	16% 160mg	277% 2770mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	1842% 16.6mg	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	1963% 157mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	667% 2800mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	1094% 25mg	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	1006% 7040mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	529% 17970mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	324% 178μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	445% 49mg	11mg per day for Men 19-50 years
Water	25% 930g	2.3% 85.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Soybeans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower vs Soybeans:

• 1 kilogram of Boiled Cauliflower has 7.4 times more Vitamin C than Soybeans.
• While 1 kg of Raw Soybeans contains 20.8 times more Vitamin B1, 16.7 times more Vitamin B2, 4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.2 times more Vitamin B6, 8.5 times more Vitamin B9, 12.1 times more Vitamin E and 3.4 times more Vitamin K than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Boiled and Drained Cauliflower as well as Raw Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower vs Soybeans:

• 1 kilogram of Boiled Cauliflower has 10.9 times more Water than Soybeans.
• While 1 kg of Raw Soybeans contains 17.3 times more Calcium, 92.1 times more Copper, 49.1 times more Iron, 31.1 times more Magnesium, 19.1 times more Manganese, 22 times more Phosphorus, 12.7 times more Potassium, 29.7 times more Selenium and 28.8 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 kg of Raw Soybeans contains 19.4 times more Energy, 44.3 times more Fat, 41.2 times more Saturated Fat, 8 times more Omega 3, 198.5 times more Omega 6, 7.3 times more Carbohydrate, 3.5 times more Sugars, 4 times more Fiber and 19.8 times more Protein than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6