Comparing Nutrients in 1 pound Cauliflower VS Canned Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Canned Black Turtle Beans	26%	3%	71%

Macro Nutrients

	Cauliflower	Canned Black Turtle Beans	Recommended Dietary Allowance
Energy	3.9% 113kcal	14.2% 413kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	57.7% 75g	130g per day for Men 19-50 years
Sugars	12% 8.66g	1.44% 1.04g	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	6.07% 4.4g	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	% 4.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	82.4% 31.3g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Canned Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	19% 0.25mg	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	64.6% 259μg	69% 277μg	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	243% 219mg	13.6% 12.2mg	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	2.4% 0.36mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Canned Black Turtle Beans	Recommended Dietary Allowance
Calcium	9.98% 100mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	24% 1.9mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	46% 1.06mg	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	28.5% 200mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	41% 1397mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	116% 1742mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11.3% 418g	9.27% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Canned Black Turtle Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Cauliflower vs Canned Black Turtle Beans:

• 1 pound of Cauliflower has 3.6 times more Vitamin B5, 3.3 times more Vitamin B6, 17.9 times more Vitamin C and 6.7 times more Vitamin K than Canned Black Turtle Beans.
• While 1 lb of Canned Black Turtle Beans contains 2.8 times more Vitamin B1, 2 times more Vitamin B2 and 7.8 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Canned Black Turtle Beans provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• 1 pound of Canned Black Turtle Beans have insufficient amounts of Vitamin K
• Both Raw Cauliflower as well as Canned Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cauliflower vs Canned Black Turtle Beans:

• 1 pound of Cauliflower has 1.2 times more Water than Canned Black Turtle Beans.
• While 1 lb of Canned Black Turtle Beans contains 1.6 times more Calcium, 4.9 times more Copper, 4.5 times more Iron, 2.3 times more Magnesium, 1.5 times more Manganese, 2.5 times more Phosphorus, 2.2 times more Selenium, 12.8 times more Sodium and 2 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Canned Black Turtle Beans contain similar levels of Potassium per one pound.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cauliflower has 8.3 times more Sugars than Canned Black Turtle Beans.
• While 1 lb of Canned Black Turtle Beans contains 3.6 times more Energy, 3.8 times more Omega 3, 3.3 times more Carbohydrate, 3.5 times more Fiber and 3.1 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Cauliflower as well as Canned Black Turtle Beans provide inadequate amounts of Omega 6 in one pound.