Comparing Nutrients in 1 pound Cauliflower VS Boiled Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Cauliflower	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	3.9% 113kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.053% 0.009g	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	32% 41.7g	130g per day for Men 19-50 years
Sugars	12% 8.66g	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	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	NA	38g per day for Men 19-50 years
Protein	15.6% 8.7g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	8.03% 0.1mg	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	53.3% 213μg	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	25.7% 23mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	9.98% 100mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	24% 0.22mg	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	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	41.4% 0.95mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	35% 1188mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11.3% 418g	10.7% 394g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Boiled Hyacinth-Young beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cauliflower versus 1 lb of Boiled Hyacinth-Young beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cauliflower vs Boiled Hyacinth-Young beans:

• 1 pound of Cauliflower has 12.6 times more Vitamin B5, 8 times more Vitamin B6, 1.2 times more Vitamin B9 and 9.5 times more Vitamin C than Boiled Hyacinth-Young beans.
• While 1 lb of Boiled and Drained Hyacinth-Young beans contains 1.5 times more Vitamin B2 than Raw Cauliflower.
• Both Cauliflower and Boiled Hyacinth-Young beans provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Boiled Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Cauliflower as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cauliflower vs Boiled Hyacinth-Young beans:

• 1 pound of Cauliflower has 15 times more Sodium than Boiled Hyacinth-Young beans.
• While 1 lb of Boiled and Drained Hyacinth-Young beans contains 1.9 times more Calcium, 1.8 times more Iron, 2.8 times more Magnesium, 1.4 times more Manganese, 2.7 times more Selenium and 1.4 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Boiled Hyacinth-Young beans contain similar levels of Copper, Phosphorus, Potassium and Water per one pound.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Hyacinth-Young beans contains 1.9 times more Carbohydrate and 1.5 times more Protein than Raw Cauliflower.
• Both Raw Cauliflower as well as Boiled and Drained Hyacinth-Young beans provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.