Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	12.7% 367kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	13% 17g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	6.57% 4.76g	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	32.2% 12.2g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	40% 0.48mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	30.7% 0.4mg	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	26% 104μg	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	4.03% 3.63mg	158% 142mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	13% 132mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	12% 0.11mg	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	71% 5.67mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	29.6% 0.68mg	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	68.7% 481mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	9.56% 354g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Cooked Frozen Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans with Liquids versus 1 lb of Cooked Frozen Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Cooked Frozen Cauliflower:

• 1 pound of Canned Red Kidney Beans with Liquids has 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.3 times more Vitamin B5 than Cooked Frozen Cauliflower.
• While 1 lb of Boiled and Drained Frozen Cauliflower contains 1.8 times more Vitamin B9, 39.1 times more Vitamin C and 2.9 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cooked Frozen Cauliflower provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• 1 pound of Cooked Frozen Cauliflower have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Cooked Frozen Cauliflower:

• 1 pound of Canned Red Kidney Beans with Liquids has 1.7 times more Calcium, 6.1 times more Copper, 3 times more Iron, 3.3 times more Magnesium, 1.9 times more Manganese, 4.4 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Selenium, 14.2 times more Sodium and 4.8 times more Zinc than Cooked Frozen Cauliflower.
• Both Canned Red Kidney Beans with Liquids and Cooked Frozen Cauliflower contain similar levels of Water per one pound.
• 1 pound of Cooked Frozen Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 4.3 times more Energy, 4 times more Carbohydrate, 1.8 times more Sugars, 1.6 times more Fiber and 3.2 times more Protein than Cooked Frozen Cauliflower.
• While 1 lb of Boiled and Drained Frozen Cauliflower contains 1.6 times more Omega 3 than Canned Red Kidney Beans Solids and Liquids.
• 1 pound of Cooked Frozen Cauliflower provide inadequate amounts of Energy
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Frozen Cauliflower provide inadequate amounts of Omega 6 in one pound.