Comparing Nutrients in 1 kilogram Cauliflower VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cauliflower	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	8.62% 250kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	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	38.2% 49.7g	172% 224g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	245% 93g	38g per day for Men 19-50 years
Protein	34.3% 19g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	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	143% 570μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	22% 220mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	321% 2.9mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	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	63% 440mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	25% 921g	18% 669g	3700g per day for Men 19-50 years

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

• Raw Cauliflower has 3 times more Vitamin B5, 1.8 times more Vitamin B6 and 40.2 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.6 times more Vitamin B1 and 1.3 times more Vitamin B9 than Raw Cauliflower.
• Both Raw Cauliflower and Boiled California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Raw Cauliflower as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Cauliflower has 7.5 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3 times more Calcium, 7.4 times more Copper, 7.1 times more Iron, 3.2 times more Magnesium, 2.1 times more Manganese, 3.1 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium and 3.2 times more Zinc than Raw Cauliflower.

Comparison of macro-nutrients per 1 kilogram:

• Boiled California Red Kidney Beans contain 5 times more Energy, 2.1 times more Omega 3, 4.5 times more Carbohydrate, 4.7 times more Fiber and 4.8 times more Protein than Raw Cauliflower.
• Both Raw Cauliflower as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.