Comparing Nutrients in 1 pound Cauliflower VS Soybeans

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Soybeans	33%	40%	27%

Macro Nutrients

	Cauliflower	Soybeans	Recommended Dietary Allowance
Energy	3.9% 113kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	93% 90g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	41% 13g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	377% 6.03g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	265% 45g	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	105% 137g	130g per day for Men 19-50 years
Sugars	12% 8.66g	46% 33.2g	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	111% 42g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	296% 166g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	330% 3.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	304% 3.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	46% 7.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	132% 1.7mg	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	425% 1701μg	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	30.2% 27.2mg	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	25.7% 3.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Soybeans	Recommended Dietary Allowance
Calcium	9.98% 100mg	126% 1256mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	836% 7.52mg	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	890% 71.2mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	496% 11.4mg	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	456% 3193mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	240% 8151mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	147% 80.7μg	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	202% 22mg	11mg per day for Men 19-50 years
Water	11.3% 418g	1.05% 38.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Soybeans per 1 lb

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

Lets compare vitamin content per 1 pound of Cauliflower vs Soybeans:

• 1 pound of Cauliflower has 8 times more Vitamin C than Soybeans.
• While 1 lb of Raw Soybeans contains 17.5 times more Vitamin B1, 14.5 times more Vitamin B2, 3.2 times more Vitamin B3, 2 times more Vitamin B6, 6.6 times more Vitamin B9, 10.6 times more Vitamin E and 3 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Soybeans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• Both Raw Cauliflower as well as Raw Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cauliflower vs Soybeans:

• 1 pound of Cauliflower has 15 times more Sodium and 10.8 times more Water than Soybeans.
• While 1 lb of Raw Soybeans contains 12.6 times more Calcium, 42.5 times more Copper, 37.4 times more Iron, 18.7 times more Magnesium, 16.2 times more Manganese, 16 times more Phosphorus, 6 times more Potassium, 29.7 times more Selenium and 18.1 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 Soybeans contains 17.8 times more Energy, 71.2 times more Fat, 22.2 times more Saturated Fat, 88.7 times more Omega 3, 620.3 times more Omega 6, 6.1 times more Carbohydrate, 3.8 times more Sugars, 4.7 times more Fiber and 19 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6