Comparing Nutrients in 1 pound Cauliflower VS Canned White Beans

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Cauliflower	Canned White Beans	Recommended Dietary Allowance
Energy	3.9% 113kcal	18% 517kcal	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	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.8% 0.3g	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	74% 96g	130g per day for Men 19-50 years
Sugars	12% 8.66g	1.8% 1.3g	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	57.3% 21.8g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Canned White 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	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	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	64.6% 259μg	73.7% 295μg	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	0% 0mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Canned White Beans	Recommended Dietary Allowance
Calcium	9.98% 100mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	117% 1.05mg	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	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	102% 2.34mg	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	59% 413mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	60.6% 2059mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	103% 1542mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	11.3% 418g	8.6% 318g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Canned White Beans per 1 lb

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

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

• 1 pound of Cauliflower has 1.6 times more Vitamin B2, 4.5 times more Vitamin B3, 3.6 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin C and 5.3 times more Vitamin K than Canned White Beans.
• While 1 lb of Canned White Beans contains 1.9 times more Vitamin B1 and 9.9 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Canned White Beans provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• 1 pound of Canned White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Cauliflower as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cauliflower vs Canned White Beans:

• 1 pound of Cauliflower has 1.3 times more Water than Canned White Beans.
• While 1 lb of Canned White Beans contains 3.3 times more Calcium, 5.9 times more Copper, 7.1 times more Iron, 3.4 times more Magnesium, 3.3 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Selenium, 11.3 times more Sodium and 4.1 times more Zinc than Raw Cauliflower.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cauliflower has 6.6 times more Sugars than Canned White Beans.
• While 1 lb of Canned White Beans contains 4.6 times more Energy, 3.7 times more Omega 3, 4.3 times more Carbohydrate, 2.4 times more Fiber and 3.8 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 White Beans provide inadequate amounts of Omega 6 in one pound.