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

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Boiled Great Northern Beans	27%	3%	70%

Macro Nutrients

	Frozen Cauliflower	Boiled Great Northern Beans	Recommended Dietary Allowance
Energy	3.75% 109kcal	18.5% 535kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	16.3% 21.2g	73.6% 96g	130g per day for Men 19-50 years
Sugars	14% 10g	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	16.3% 9.1g	67.5% 37.8g	56g per day for Men 19-50 years

Vitamins

	Frozen 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	19.3% 0.23mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	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	72.6% 290μg	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	246% 221mg	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	56% 67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Boiled Great Northern Beans	Recommended Dietary Allowance
Calcium	9.98% 100mg	31% 308mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	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	30.6% 2.45mg	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	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	22.7% 159mg	107% 748mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	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	11.3% 420g	8.46% 313g	3700g per day for Men 19-50 years

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

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

• 1 pound of Frozen Cauliflower has 37.5 times more Vitamin C than Boiled Great Northern Beans.
• While 1 lb of Boiled Great Northern Beans contains 3.1 times more Vitamin B1, 1.6 times more Vitamin B3, 2 times more Vitamin B5 and 1.6 times more Vitamin B9 than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Boiled Great Northern Beans provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Boiled Great Northern Beans have insufficient amounts of Vitamin C
• Both Frozen Cauliflower, Unprepared 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 Frozen Cauliflower vs Boiled Great Northern Beans:

• 1 pound of Frozen Cauliflower has 1.3 times more Water than Boiled Great Northern Beans.
• While 1 lb of Boiled Great Northern Beans contains 3.1 times more Calcium, 8 times more Copper, 3.9 times more Iron, 4.2 times more Magnesium, 2.6 times more Manganese, 4.7 times more Phosphorus, 2 times more Potassium, 5.1 times more Selenium and 5.2 times more Zinc than Frozen Cauliflower, Unprepared.
• 1 pound of Frozen Cauliflower lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Great Northern Beans contains 4.9 times more Energy, 4.5 times more Carbohydrate, 3 times more Fiber and 4.1 times more Protein than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Boiled Great Northern Beans offer comparable quantities of Omega 3 per one pound.
• 1 pound of Frozen Cauliflower provide inadequate amounts of Energy
• Both Frozen Cauliflower, Unprepared as well as Boiled Great Northern Beans provide inadequate amounts of Omega 6 in one pound.