Comparing Nutrients in 1 kilogram Cauliflower VS California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Cauliflower	California Red Kidney Beans	Recommended Dietary Allowance
Energy	8.62% 250kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	3.18% 0.54g	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	460% 598g	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	655% 249g	38g per day for Men 19-50 years
Protein	34.3% 19g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	22% 220mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	25% 921g	3.18% 118g	3700g per day for Men 19-50 years

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

• Raw Cauliflower has 10.7 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 10.6 times more Vitamin B1, 3.7 times more Vitamin B2, 4.1 times more Vitamin B3, 2.2 times more Vitamin B6 and 6.9 times more Vitamin B9 than Raw Cauliflower.
• Both Raw Cauliflower and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Cauliflower as well as Raw 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 California Red Kidney Beans:

• Raw Cauliflower has 2.7 times more Sodium and 7.8 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.9 times more Calcium, 28.2 times more Copper, 22.3 times more Iron, 10.7 times more Magnesium, 6.5 times more Manganese, 9.2 times more Phosphorus, 5 times more Potassium, 5.3 times more Selenium and 9.4 times more Zinc than Raw Cauliflower.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans contain 13.2 times more Energy, 5.6 times more Omega 3, 12 times more Carbohydrate, 12.5 times more Fiber and 12.7 times more Protein than Raw Cauliflower.
• Both Raw Cauliflower as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.