Comparing Nutrients in 1 pound Mothbeans VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Mothbeans	26%	4%	70%
Cauliflower	26%	8%	66%

Macro Nutrients

	Mothbeans	Cauliflower	Recommended Dietary Allowance
Energy	53.6% 1556kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	5.16% 1.65g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	215% 279g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	NA	12% 8.66g	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	NA	6.07% 4.4g	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	NA	% 4.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	24% 9.07g	38g per day for Men 19-50 years
Protein	186% 104g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Mothbeans	Cauliflower	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	212% 2.55mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.8% 0.41mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.4% 12.7mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	140% 7mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	64.2% 0.83mg	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	736% 2944μg	64.6% 259μg	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	20% 18mg	243% 219mg	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	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mothbeans	Cauliflower	Recommended Dietary Allowance
Calcium	68% 680mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	347% 3.12mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	615% 49.2mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	411% 1728mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	30.6% 0.7mg	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	317% 2218mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	159% 5402mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	1.2% 44g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Mothbeans VS Cauliflower per 1 lb

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

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

• 1 pound of Mothbeans has 11.2 times more Vitamin B1, 1.5 times more Vitamin B2, 5.5 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B6 and 11.4 times more Vitamin B9 than Cauliflower.
• While 1 lb of Raw Cauliflower contains 12.1 times more Vitamin C than Raw Mothbeans.
• Both Raw Mothbeans as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Mothbeans vs Cauliflower:

• 1 pound of Mothbeans has 6.8 times more Calcium, 17.6 times more Copper, 25.8 times more Iron, 25.4 times more Magnesium, 11.7 times more Manganese, 11.1 times more Phosphorus, 4 times more Potassium, 13.7 times more Selenium and 7.1 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 9.5 times more Water than Raw Mothbeans.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mothbeans has 13.7 times more Energy, 17.7 times more Omega 3, 30.3 times more Omega 6, 12.4 times more Carbohydrate and 11.9 times more Protein than Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6