Comparing Nutrients in 1 pound Cauliflower VS Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Great Northern Beans	25%	3%	72%

Macro Nutrients

	Cauliflower	Great Northern Beans	Recommended Dietary Allowance
Energy	3.9% 113kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	5.33% 5.17g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	5.05% 1.6g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	60.4% 0.97g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	17.3% 22.5g	218% 283g	130g per day for Men 19-50 years
Sugars	12% 8.66g	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	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	241% 92g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Great Northern 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	247% 2.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	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	64.6% 259μg	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	243% 219mg	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	2.4% 0.36mg	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	22.7% 27.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Great Northern Beans	Recommended Dietary Allowance
Calcium	9.98% 100mg	79.4% 794mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	422% 3.8mg	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	310% 25mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	204% 857mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	28.5% 200mg	290% 2028mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	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	9.07% 136mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	11.3% 418g	1.3% 48.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Great Northern Beans per 1 lb

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

• 1 pound of Cauliflower has 9.1 times more Vitamin C and 2.6 times more Vitamin K than Great Northern Beans.
• While 1 lb of Raw Great Northern Beans contains 13.1 times more Vitamin B1, 4 times more Vitamin B2, 3.9 times more Vitamin B3, 1.6 times more Vitamin B5, 2.4 times more Vitamin B6 and 8.5 times more Vitamin B9 than Raw Cauliflower.
• Both Raw 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 Cauliflower vs Great Northern Beans:

• 1 pound of Cauliflower has 2.1 times more Sodium and 8.6 times more Water than Great Northern Beans.
• While 1 lb of Raw Great Northern Beans contains 8 times more Calcium, 21.5 times more Copper, 13 times more Iron, 12.6 times more Magnesium, 9.2 times more Manganese, 10.2 times more Phosphorus, 4.6 times more Potassium, 21.5 times more Selenium and 8.6 times more Zinc than Raw Cauliflower.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Great Northern Beans contains 13.6 times more Energy, 14.2 times more Omega 3, 12.5 times more Carbohydrate, 10.1 times more Fiber and 11.4 times more Protein than Raw Cauliflower.
• Both Cauliflower and Great Northern Beans offer comparable quantities of Sugars per one pound.
• 1 pound of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Cauliflower as well as Raw Great Northern Beans provide inadequate amounts of Omega 6 in one pound.