Comparing Nutrients in 1 kilogram Hyacinth-Young beans VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Cauliflower	26%	8%	66%

Macro Nutrients

	Hyacinth-Young beans	Cauliflower	Recommended Dietary Allowance
Energy	16% 460kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.059% 0.01g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	56.3% 40.8g	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	87% 33g	52.6% 20g	38g per day for Men 19-50 years
Protein	37.5% 21g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Cauliflower	Recommended Dietary Allowance
Vitamin A	47.8% 430μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	142% 1.84mg	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	155% 620μg	143% 570μg	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	143% 129mg	536% 482mg	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	34% 5.1mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	151% 181μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Cauliflower	Recommended Dietary Allowance
Calcium	50% 500mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	93% 7.4mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	67.4% 1.55mg	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	70% 490mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	74% 2520mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	23.7% 879g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth-Young beans VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Hyacinth-Young beans versus 1 kg of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Hyacinth-Young beans vs Cauliflower:

• 1 kilogram of Hyacinth-Young beans has more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 6.4 times more Vitamin E than Cauliflower.
• While 1 kg of Raw Cauliflower contains 12.1 times more Vitamin B5, 7.7 times more Vitamin B6 and 3.7 times more Vitamin C than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Cauliflower provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin K per one kilogram.
• 1 kilogram of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Hyacinth-Young beans as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hyacinth-Young beans vs Cauliflower:

• 1 kilogram of Hyacinth-Young beans has 2.3 times more Calcium, 1.2 times more Copper, 1.8 times more Iron, 2.7 times more Magnesium, 1.3 times more Manganese, 2.5 times more Selenium and 1.4 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 15 times more Sodium than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Cauliflower contain similar levels of Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hyacinth-Young beans has 1.8 times more Carbohydrate, 2.1 times more Sugars and 1.7 times more Fiber than Cauliflower.
• Both Hyacinth-Young beans and Cauliflower offer comparable quantities of Protein per one kilogram.
• Both Raw Hyacinth-Young beans as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.