Comparing Nutrients in 1 pound Green Snap Beans VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Green Snap Beans	20%	5%	75%
Cauliflower	26%	8%	66%

Macro Nutrients

	Green Snap Beans	Cauliflower	Recommended Dietary Allowance
Energy	4.85% 141kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	24.3% 31.6g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	20.4% 14.8g	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	8.7% 6.3g	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	% 6.85g	% 4.26g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 0g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	24% 9.07g	38g per day for Men 19-50 years
Protein	15% 8.3g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Cauliflower	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	37.4% 150μg	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	61.5% 55.3mg	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	12.4% 1.86mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 195μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Snap Beans	Cauliflower	Recommended Dietary Allowance
Calcium	16.8% 168mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	2.15% 86μg	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	58.4% 4.67mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	30.6% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	419% 189μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.6% 172mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11% 410g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Snap Beans VS Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Green Snap Beans vs Cauliflower:

• 1 pound of Green Snap Beans has more Vitamin A, 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 5.1 times more Vitamin E and 2.8 times more Vitamin K than Cauliflower.
• While 1 lb of Raw Cauliflower contains 3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 4 times more Vitamin C than Raw Green Snap Beans.
• 1 pound of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Green Snap Beans as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Green Snap Beans vs Cauliflower:

• 1 pound of Green Snap Beans has 1.7 times more Calcium, 1.8 times more Copper, 2.5 times more Iron, 1.7 times more Magnesium and 1.4 times more Manganese than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.4 times more Potassium and 5 times more Sodium than Raw Green Snap Beans.
• Both Green Snap Beans and Cauliflower contain similar levels of Phosphorus, Zinc and Water per one pound.
• Both Raw Green Snap Beans as well as Raw Cauliflower lack sufficient amounts of Fluoride and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Green Snap Beans has 4.6 times more Omega 3, 1.4 times more Carbohydrate, 1.7 times more Sugars and 1.4 times more Fiber than Cauliflower.
• Both Green Snap Beans and Cauliflower offer comparable quantities of Protein per one pound.
• 1 pound of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Green Snap Beans as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in one pound.