Comparing Nutrients in 1 pound Canned Kidney Beans VS Cooked Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cooked Green Cauliflower	30%	7%	63%

Macro Nutrients

	Canned Kidney Beans	Cooked Green Cauliflower	Recommended Dietary Allowance
Energy	13% 381kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	30.3% 0.49g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	22% 28.5g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	19.5% 14g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Green Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	72% 0.93mg	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	41% 163μg	46.5% 186μg	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	6.05% 5.44mg	366% 329mg	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	0.6% 0.091mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	78.6% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Green Cauliflower	Recommended Dietary Allowance
Calcium	15.4% 154mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	20% 0.18mg	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	66.3% 5.3mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	47.7% 1.1mg	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	58.3% 408mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	6.96% 104mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	9.57% 354g	11% 406g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Cooked Green Cauliflower:

• Canned All Types Kidney Beans have 1.7 times more Vitamin B1 than Cooked Green Cauliflower.
• While Cooked Green Cauliflower contains 2 times more Vitamin B2, 1.7 times more Vitamin B3, 4.9 times more Vitamin B5, 2.8 times more Vitamin B6, 60.5 times more Vitamin C and 5.1 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cooked Green Cauliflower have similar amounts of Vitamin B9 per 1 lb.
• Both Canned All Types Kidney Beans as well as Cooked Green Cauliflower have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Cooked Green Cauliflower:

• Canned All Types Kidney Beans have 3.4 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.6 times more Phosphorus and 12.9 times more Sodium than Cooked Green Cauliflower.
• While Cooked Green Cauliflower contains 1.4 times more Manganese and 1.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cooked Green Cauliflower have similar amounts of Calcium, Potassium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 2.6 times more Energy, 2.3 times more Carbohydrate, 1.3 times more Fiber and 1.7 times more Protein than Cooked Green Cauliflower.
• While Cooked Green Cauliflower contains 1.3 times more Omega 3 and 1.7 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cooked Green Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.