Comparing Nutrients in 1 kilogram Cooked Green Cauliflower with Salt VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower with Salt	30%	7%	63%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Green Cauliflower with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	11% 320kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.8g	172% 224g	130g per day for Men 19-50 years
Sugars	NA	NA	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	87% 33g	245% 93g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	80% 1.04mg	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	103% 410μg	185% 740μg	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	807% 726mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	32% 320mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	321% 2.9mg	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	90% 7.2mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	138% 3.18mg	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	81.4% 570mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	81.8% 2780mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	24% 895g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Green Cauliflower with Salt VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Green Cauliflower with Salt versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Green Cauliflower with Salt vs Boiled California Red Kidney Beans:

• 1 kilogram of Cooked Green Cauliflower with Salt has 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5, 2 times more Vitamin B6 and 60.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.8 times more Vitamin B1 and 1.8 times more Vitamin B9 than Cooked Green Cauliflower with Salt.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Cooked Green Cauliflower with Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Green Cauliflower with Salt vs Boiled California Red Kidney Beans:

• 1 kilogram of Cooked Green Cauliflower with Salt has 64.8 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 2.1 times more Calcium, 7.2 times more Copper, 4.1 times more Iron, 2.5 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 1.5 times more Potassium, 1.5 times more Selenium and 1.4 times more Zinc than Cooked Green Cauliflower with Salt.
• 1 kilogram of Cooked Green Cauliflower with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Green Cauliflower with Salt has 3.3 times more Omega 3 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 3.9 times more Energy, 3.6 times more Carbohydrate, 2.8 times more Fiber and 3 times more Protein than Cooked Green Cauliflower with Salt.
• 1 kilogram of Cooked Green Cauliflower with Salt provide inadequate amounts of Energy
• Both Cooked Green Cauliflower with Salt as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.