Comparing Nutrients in 1 pound Boiled Cauliflower VS Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Great Northern Beans	25%	3%	72%

Macro Nutrients

	Boiled Cauliflower	Great Northern Beans	Recommended Dietary Allowance
Energy	3.6% 104kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	5.33% 5.17g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	5.05% 1.6g	32g per day for Men 19-50 years
Omega 3	47.3% 0.76g	60.4% 0.97g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	7% 1.2g	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	218% 283g	130g per day for Men 19-50 years
Sugars	13% 9.43g	14% 10.3g	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	241% 92g	38g per day for Men 19-50 years
Protein	15% 8.35g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	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	247% 2.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.78mg	156% 2.03mg	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	547% 2186μg	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	26.7% 24mg	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	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.6μg	22.7% 27.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Great Northern Beans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	79.4% 794mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	422% 3.8mg	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	310% 25mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	204% 857mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	281% 6.45mg	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	290% 2028mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	185% 6291mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	106% 58.5μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	11.4% 422g	1.3% 48.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled Cauliflower versus 1 lb of 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 Great Northern Beans:

• 1 pound of Boiled Cauliflower has 8.4 times more Vitamin C and 2.3 times more Vitamin K than Great Northern Beans.
• While 1 lb of Raw Great Northern Beans contains 15.5 times more Vitamin B1, 4.6 times more Vitamin B2, 4.8 times more Vitamin B3, 2.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 11 times more Vitamin B9 than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower as well as Raw Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Boiled Cauliflower has 8.7 times more Water than Great Northern Beans.
• While 1 lb of Raw Great Northern Beans contains 10.9 times more Calcium, 46.5 times more Copper, 17.1 times more Iron, 21 times more Magnesium, 10.8 times more Manganese, 14 times more Phosphorus, 9.8 times more Potassium, 21.5 times more Selenium and 13.6 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 lb of Raw Great Northern Beans contains 14.7 times more Energy, 1.3 times more Omega 3, 15.2 times more Carbohydrate, 8.8 times more Fiber and 11.9 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Great Northern Beans offer comparable quantities of Sugars per one pound.
• 1 pound of Boiled Cauliflower provide inadequate amounts of Energy
• Both Boiled and Drained Cauliflower as well as Raw Great Northern Beans provide inadequate amounts of Omega 6 in one pound.