Comparing Nutrients in 1 kilogram Canned Refried Beans, fat-free VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Cauliflower	26%	8%	66%

Macro Nutrients

	Canned Refried Beans, fat-free	Cauliflower	Recommended Dietary Allowance
Energy	27.2% 790kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	7.9% 1.34g	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	104% 135g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	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	0% 0g	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	% 0g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 6.1g	% 0g	g per day for Men 19-50 years
Fiber	124% 47g	52.6% 20g	38g per day for Men 19-50 years
Protein	95% 53.4g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.62mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	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	143% 570μg	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	10% 9mg	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	2.67% 0.4mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Cauliflower	Recommended Dietary Allowance
Calcium	34% 340mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	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	203% 16mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	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	159% 1110mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	101% 3440mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	233% 3500mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	21.3% 787g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans, fat-free VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Refried Beans, fat-free versus 1 kg of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Refried Beans, fat-free vs Cauliflower:

• 1 kg of Raw Cauliflower contains 1.7 times more Vitamin B1, 4 times more Vitamin B2, 1.4 times more Vitamin B3, 3.4 times more Vitamin B5, 1.6 times more Vitamin B6, 53.6 times more Vitamin C and 7.8 times more Vitamin K than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Cauliflower provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2, Vitamin C and Vitamin K
• Both Canned Refried Beans, fat-free 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 Canned Refried Beans, fat-free vs Cauliflower:

• 1 kilogram of Canned Refried Beans, fat-free has 1.5 times more Calcium, 4.2 times more Copper, 3.9 times more Iron, 2.5 times more Magnesium, 2.1 times more Manganese, 2.5 times more Phosphorus, 9.5 times more Selenium, 11.7 times more Sodium and 2.4 times more Zinc than Cauliflower.
• Both Canned Refried Beans, fat-free and Cauliflower contain similar levels of 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 Canned Refried Beans, fat-free has 3.2 times more Energy, 10.2 times more Omega 3, 2.7 times more Carbohydrate, 2.4 times more Fiber and 2.8 times more Protein than Cauliflower.
• While 1 kg of Raw Cauliflower contains 3.1 times more Sugars than Canned Refried Beans, fat-free.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Canned Refried Beans, fat-free as well as Raw Cauliflower provide inadequate amounts of Omega 6 in one kilogram.