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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower	27%	8%	65%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Frozen Cauliflower	Canned Kidney Beans	Recommended Dietary Allowance
Energy	2.97% 86kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	13% 7.3g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	26% 0.34mg	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	46.5% 186μg	41% 163μg	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	158% 142mg	6.05% 5.44mg	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	1.8% 0.27mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	7.7% 77mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	68% 0.61mg	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	23.2% 1.86mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	33% 0.76mg	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	15.6% 109mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11.5% 426g	9.57% 354g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Cauliflower has 26.1 times more Vitamin C and 2.9 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.1 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower and Canned All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Boiled and Drained Frozen Cauliflower as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Boiled and Drained Frozen Cauliflower has 1.2 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Calcium, 5.6 times more Copper, 2.9 times more Iron, 3 times more Magnesium, 3.8 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Selenium, 16.4 times more Sodium and 3.5 times more Zinc than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower and Canned All Types Kidney Beans have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans contain 4.4 times more Energy, 3.9 times more Carbohydrate, 1.8 times more Sugars, 1.6 times more Fiber and 3.2 times more Protein than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower and Canned All Types Kidney Beans have similar amounts of Omega 3 per 1 lb.
• Both Boiled and Drained Frozen Cauliflower as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.