Comparing Nutrients in 1 kilogram Boiled Mung Beans VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans	26%	3%	71%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled Mung Beans	Cauliflower	Recommended Dietary Allowance
Energy	36.2% 1050kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	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	147% 192g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	27.6% 20g	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	200% 76g	52.6% 20g	38g per day for Men 19-50 years
Protein	125% 70.2g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans	Cauliflower	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	398% 1590μg	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	11% 10mg	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	10% 1.5mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans	Cauliflower	Recommended Dietary Allowance
Calcium	27% 270mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	175% 14mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	130% 2.98mg	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	141% 990mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	78.2% 2660mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	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	76.4% 8.4mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	19.6% 727g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mung Beans VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Mung 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 Boiled Mung Beans vs Cauliflower:

• 1 kilogram of Boiled Mung Beans has 3.3 times more Vitamin B1 and 2.8 times more Vitamin B9 than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.6 times more Vitamin B5, 2.7 times more Vitamin B6, 48.2 times more Vitamin C and 5.7 times more Vitamin K than Boiled Mung Beans.
• Both Boiled Mung Beans and Cauliflower provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Mung Beans have insufficient amounts of Vitamin C
• Both Boiled Mung Beans as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Mung Beans vs Cauliflower:

• 1 kilogram of Boiled Mung Beans has 1.2 times more Calcium, 4 times more Copper, 3.3 times more Iron, 3.2 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 4.2 times more Selenium and 3.1 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 15 times more Sodium and 1.3 times more Water than Boiled Mung Beans.
• Both Boiled Mung Beans and Cauliflower contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Mung Beans has 4.2 times more Energy, 3.9 times more Carbohydrate, 3.8 times more Fiber and 3.7 times more Protein than Cauliflower.
• Both Boiled Mung Beans and Cauliflower offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy
• Both Boiled Mung Beans as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.