Comparing Nutrients in 1 kilogram Cauliflower VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cauliflower	Canned Kidney Beans	Recommended Dietary Allowance
Energy	8.62% 250kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	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	38.2% 49.7g	112% 145g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 18.5g	g per day for Men 19-50 years
Fiber	52.6% 20g	113% 43g	38g per day for Men 19-50 years
Protein	34.3% 19g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	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	143% 570μg	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	536% 482mg	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	5.33% 0.8mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	22% 220mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	52.5% 4.2mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	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	63% 440mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	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	20% 300mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	25% 921g	21% 780g	3700g per day for Men 19-50 years

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

• Raw Cauliflower has 1.2 times more Vitamin B3, 4.8 times more Vitamin B5, 2.5 times more Vitamin B6, 1.6 times more Vitamin B9, 40.2 times more Vitamin C and 3.8 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Vitamin B1 than Raw Cauliflower.
• Both Raw Cauliflower and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Raw 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 Cauliflower vs Canned Kidney Beans:

• Raw Cauliflower has 1.3 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Calcium, 3.5 times more Copper, 2.8 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus, 1.5 times more Selenium, 9.9 times more Sodium and 1.7 times more Zinc than Raw Cauliflower.
• Both Raw Cauliflower and Canned All Types Kidney Beans have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cauliflower has more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Energy, 5.5 times more Omega 3, 2.9 times more Carbohydrate, 2.2 times more Fiber and 2.7 times more Protein than Raw Cauliflower.
• Both Raw Cauliflower and Canned All Types Kidney Beans have similar amounts of Sugars per 1 kg.
• Both Raw Cauliflower as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.