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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower	27%	8%	65%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Cooked Frozen Cauliflower	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	2.97% 86kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	51.7% 67.3g	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 Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	28% 0.36mg	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	26% 104μg	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	4.03% 3.63mg	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 Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	7.7% 77mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	74% 0.67mg	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	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	57.4% 1.3mg	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	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	11.5% 426g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Cauliflower VS Canned Red Kidney Beans with Liquids per 1 lb

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

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

• 1 pound of Cooked Frozen Cauliflower has 1.8 times more Vitamin B9, 39.1 times more Vitamin C and 2.9 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Frozen Cauliflower have insufficient amounts of Vitamin B3 and Vitamin B5
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Boiled and Drained Frozen Cauliflower as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Cooked Frozen Cauliflower has 1.2 times more Water than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.7 times more Calcium, 6.1 times more Copper, 3 times more Iron, 3.3 times more Magnesium, 1.9 times more Manganese, 4.4 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Selenium, 14.2 times more Sodium and 4.8 times more Zinc than Boiled and Drained Frozen Cauliflower.
• 1 pound of Cooked Frozen Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Cauliflower has 1.6 times more Omega 3 than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 4.3 times more Energy, 4 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.
• 1 pound of Cooked Frozen Cauliflower provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Cauliflower as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one pound.