Comparing Nutrients in 1 kilogram Frozen Cauliflower VS Boiled Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Boiled Mung Beans	26%	3%	71%

Macro Nutrients

	Frozen Cauliflower	Boiled Mung Beans	Recommended Dietary Allowance
Energy	8.28% 240kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.8g	147% 192g	130g per day for Men 19-50 years
Sugars	30.6% 22g	27.6% 20g	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	200% 76g	38g per day for Men 19-50 years
Protein	36% 20g	125% 70.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Boiled Mung Beans	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	42.5% 0.51mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	82% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	51.5% 0.67mg	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	160% 640μg	398% 1590μg	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	542% 488mg	11% 10mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Boiled Mung Beans	Recommended Dietary Allowance
Calcium	22% 220mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	173% 1.56mg	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	67.5% 5.4mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	85.7% 1.97mg	130% 2.98mg	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	50% 350mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	78.2% 2660mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	25% 925g	19.6% 727g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cauliflower VS Boiled Mung Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Cauliflower vs Boiled Mung Beans:

• 1 kilogram of Frozen Cauliflower has 1.8 times more Vitamin B6, 48.8 times more Vitamin C and 5.5 times more Vitamin K than Boiled Mung Beans.
• While 1 kg of Boiled Mung Beans contains 3.2 times more Vitamin B1, 1.3 times more Vitamin B3, 3 times more Vitamin B5 and 2.5 times more Vitamin B9 than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Boiled Mung Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Mung Beans have insufficient amounts of Vitamin C
• Both Frozen Cauliflower, Unprepared as well as Boiled Mung Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Frozen Cauliflower vs Boiled Mung Beans:

• 1 kilogram of Frozen Cauliflower has 1.3 times more Water than Boiled Mung Beans.
• While 1 kg of Boiled Mung Beans contains 5 times more Copper, 2.6 times more Iron, 4 times more Magnesium, 1.5 times more Manganese, 2.8 times more Phosphorus, 1.4 times more Potassium, 3.1 times more Selenium and 4.9 times more Zinc than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Boiled Mung Beans contain similar levels of Calcium per one kilogram.
• 1 kilogram of Frozen Cauliflower lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Cauliflower has 10.9 times more Omega 3 than Boiled Mung Beans.
• While 1 kg of Boiled Mung Beans contains 4.4 times more Energy, 4.1 times more Carbohydrate, 3.3 times more Fiber and 3.5 times more Protein than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Boiled Mung Beans offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Frozen Cauliflower provide inadequate amounts of Energy
• 1 kilogram of Boiled Mung Beans provide inadequate amounts of Omega 3
• Both Frozen Cauliflower, Unprepared as well as Boiled Mung Beans provide inadequate amounts of Omega 6 in one kilogram.