Comparing Nutrients in 1 kilogram Boiled Soybeans VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Boiled Soybeans	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	59.3% 1720kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	40.5% 13g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	374% 6g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	263% 44.7g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.3% 83.6g	29% 37.5g	130g per day for Men 19-50 years
Sugars	41.4% 30g	14.5% 10.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	158% 60g	71% 27g	38g per day for Men 19-50 years
Protein	325% 182g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	67.7% 0.88mg	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	135% 540μg	103% 410μg	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	19% 17mg	348% 313mg	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	23.3% 3.5mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	160% 192μg	99% 119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	102% 1020mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	452% 4.07mg	26.7% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	643% 51.4mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	65.2% 1.5mg	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	350% 2450mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	151% 5150mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	17% 626g	25.4% 940g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans VS Cooked Frozen Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Soybeans versus 1 kg of Cooked Frozen Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Soybeans vs Cooked Frozen Cauliflower:

• 1 kilogram of Boiled Soybeans has 4.2 times more Vitamin B1, 5.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 2.7 times more Vitamin B6, 1.3 times more Vitamin B9, 5.8 times more Vitamin E and 1.6 times more Vitamin K than Cooked Frozen Cauliflower.
• While 1 kg of Boiled and Drained Frozen Cauliflower contains 18.4 times more Vitamin C than Boiled Soybeans no Salt.
• 1 kilogram of Boiled Soybeans have insufficient amounts of Vitamin C
• 1 kilogram of Cooked Frozen Cauliflower have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• Both Boiled Soybeans no Salt as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Soybeans vs Cooked Frozen Cauliflower:

• 1 kilogram of Boiled Soybeans has 6 times more Calcium, 17 times more Copper, 12.5 times more Iron, 9.6 times more Magnesium, 5.5 times more Manganese, 10.2 times more Phosphorus, 3.7 times more Potassium, 12.2 times more Selenium and 8.8 times more Zinc than Cooked Frozen Cauliflower.
• While 1 kg of Boiled and Drained Frozen Cauliflower contains 1.5 times more Water than Boiled Soybeans no Salt.
• 1 kilogram of Cooked Frozen Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Soybeans has 9.1 times more Energy, 40.8 times more Fat, 38.1 times more Saturated Fat, 7.4 times more Omega 3, 186 times more Omega 6, 2.2 times more Carbohydrate, 2.9 times more Sugars, 2.2 times more Fiber and 11.3 times more Protein than Cooked Frozen Cauliflower.
• 1 kilogram of Cooked Frozen Cauliflower provide inadequate amounts of Energy and Omega 6