Comparing Nutrients in 1 pound Canned Pinto Beans with Liquids VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans with Liquids	22%	6%	72%
Cauliflower	26%	8%	66%

Macro Nutrients

	Canned Pinto Beans with Liquids	Cauliflower	Recommended Dietary Allowance
Energy	13% 372kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	55% 21g	24% 9.07g	38g per day for Men 19-50 years
Protein	37.3% 21g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans with Liquids	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.6% 1.2mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	64.2% 0.83mg	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	27.2% 109μg	64.6% 259μg	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	3.53% 3.18mg	243% 219mg	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	16.6% 2.5mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans with Liquids	Cauliflower	Recommended Dietary Allowance
Calcium	21.3% 213mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	83.3% 6.67mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	30.6% 0.7mg	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	59.6% 417mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	37% 1252mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	81% 1216mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	9.6% 355g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans with Liquids VS Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Pinto Beans with Liquids vs Cauliflower:

• 1 pound of Canned Pinto Beans with Liquids has 6.9 times more Vitamin E than Cauliflower.
• While 1 lb of Raw Cauliflower contains 3.8 times more Vitamin B2, 1.9 times more Vitamin B3, 4.9 times more Vitamin B5, 2.5 times more Vitamin B6, 2.4 times more Vitamin B9, 68.9 times more Vitamin C and 7.4 times more Vitamin K than Canned Pinto Beans Solids and Liquids.
• Both Canned Pinto Beans with Liquids and Cauliflower provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Canned Pinto Beans with Liquids have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin C and Vitamin K
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• Both Canned Pinto Beans Solids and Liquids as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Pinto Beans with Liquids vs Cauliflower:

• 1 pound of Canned Pinto Beans with Liquids has 2.1 times more Calcium, 4.2 times more Copper, 3.5 times more Iron, 2.2 times more Magnesium, 2.1 times more Manganese, 2.1 times more Phosphorus, 8.9 times more Sodium and 2.1 times more Zinc than Cauliflower.
• Both Canned Pinto Beans with Liquids and Cauliflower contain similar levels of Potassium and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Pinto Beans with Liquids has 3.3 times more Energy, 7.9 times more Omega 3, 3.1 times more Carbohydrate, 2.3 times more Fiber and 2.4 times more Protein than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.9 times more Sugars than Canned Pinto Beans Solids and Liquids.
• 1 pound of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Canned Pinto Beans Solids and Liquids as well as Raw Cauliflower provide inadequate amounts of Omega 6 in one pound.