Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Cooked Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Green Cauliflower	30%	7%	63%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Green Cauliflower	Recommended Dietary Allowance
Energy	19.4% 562kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	30.3% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	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	78% 102g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	111% 42g	39.4% 15g	38g per day for Men 19-50 years
Protein	74% 41.4g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Green Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	84% 336μg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	78.6% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Green Cauliflower	Recommended Dietary Allowance
Calcium	30% 299mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	169% 13.5mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	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	88.8% 621mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	6.96% 104mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cooked Green Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Cooked Green Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Cooked Green Cauliflower:

• 1 pound of Boiled California Red Kidney Beans has 1.8 times more Vitamin B1 and 1.8 times more Vitamin B9 than Cooked Green Cauliflower.
• While 1 lb of Cooked Green Cauliflower contains 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5, 2 times more Vitamin B6 and 60.5 times more Vitamin C than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Cooked Green Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Cooked Green Cauliflower:

• 1 pound of Boiled California Red Kidney Beans has 2.1 times more Calcium, 7.2 times more Copper, 4.1 times more Iron, 2.5 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 1.5 times more Potassium, 1.5 times more Selenium and 1.4 times more Zinc than Cooked Green Cauliflower.
• While 1 lb of Cooked Green Cauliflower contains 1.3 times more Water than Boiled California Red Kidney Beans.
• 1 pound of Cooked Green Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 3.9 times more Energy, 3.6 times more Carbohydrate, 2.8 times more Fiber and 3 times more Protein than Cooked Green Cauliflower.
• While 1 lb of Cooked Green Cauliflower contains 3.3 times more Omega 3 than Boiled California Red Kidney Beans.
• 1 pound of Cooked Green Cauliflower provide inadequate amounts of Energy
• Both Boiled California Red Kidney Beans as well as Cooked Green Cauliflower provide inadequate amounts of Omega 6 in one pound.