Comparing Nutrients in 1 pound Boiled Cauliflower VS Boiled Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Boiled Great Northern Beans	27%	3%	70%

Macro Nutrients

	Boiled Cauliflower	Boiled Great Northern Beans	Recommended Dietary Allowance
Energy	3.6% 104kcal	18.5% 535kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	47.3% 0.76g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	2.75% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	73.6% 96g	130g per day for Men 19-50 years
Sugars	13% 9.43g	NA	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	27.5% 10.4g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	15% 8.35g	67.5% 37.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Boiled Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.78mg	41% 0.53mg	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	50% 200μg	116% 463μg	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	223% 201mg	6.55% 5.9mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Boiled Great Northern Beans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	31% 308mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	124% 1.12mg	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	18% 1.45mg	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	102% 2.35mg	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	20.7% 145mg	107% 748mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	11.4% 422g	8.46% 313g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Boiled Great Northern Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Cauliflower vs Boiled Great Northern Beans:

• 1 pound of Boiled Cauliflower has 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 34.1 times more Vitamin C than Boiled Great Northern Beans.
• While 1 lb of Boiled Great Northern Beans contains 3.8 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.3 times more Vitamin B9 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Boiled Great Northern Beans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled Great Northern Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Boiled Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Cauliflower vs Boiled Great Northern Beans:

• 1 pound of Boiled Cauliflower has 1.3 times more Water than Boiled Great Northern Beans.
• While 1 lb of Boiled Great Northern Beans contains 4.3 times more Calcium, 13.7 times more Copper, 6.7 times more Iron, 5.6 times more Magnesium, 3.9 times more Manganese, 5.2 times more Phosphorus, 2.8 times more Potassium, 6.8 times more Selenium and 5.2 times more Zinc than Boiled and Drained Cauliflower.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Cauliflower has 2 times more Omega 3 than Boiled Great Northern Beans.
• While 1 lb of Boiled Great Northern Beans contains 5.1 times more Energy, 5.1 times more Carbohydrate, 3 times more Fiber and 4.5 times more Protein than Boiled and Drained Cauliflower.
• 1 pound of Boiled Cauliflower provide inadequate amounts of Energy
• Both Boiled and Drained Cauliflower as well as Boiled Great Northern Beans provide inadequate amounts of Omega 6 in one pound.