Comparing Nutrients in 1 pound Canned Refried Beans, fat-free VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Cauliflower	26%	8%	66%

Macro Nutrients

	Canned Refried Beans, fat-free	Cauliflower	Recommended Dietary Allowance
Energy	12.4% 358kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	43.4% 0.69g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	3.58% 0.61g	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	47% 61.2g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	3.8% 2.77g	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	0% 0g	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	% 0g	% 4.26g	g per day for Men 19-50 years
Sucrose	% 2.77g	% 0g	g per day for Men 19-50 years
Fiber	56% 21.3g	24% 9.07g	38g per day for Men 19-50 years
Protein	43.3% 24.2g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	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	64.6% 259μg	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	4.54% 4.1mg	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	1.2% 0.18mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Cauliflower	Recommended Dietary Allowance
Calcium	15.4% 154mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	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	92% 7.35mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	64.3% 1.48mg	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	72% 503mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	46% 1560mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	9.65% 357g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans, fat-free VS Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Refried Beans, fat-free vs Cauliflower:

• 1 lb of Raw Cauliflower contains 1.7 times more Vitamin B1, 4 times more Vitamin B2, 1.4 times more Vitamin B3, 3.4 times more Vitamin B5, 1.6 times more Vitamin B6, 53.6 times more Vitamin C and 7.8 times more Vitamin K than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Cauliflower provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2, Vitamin C and Vitamin K
• Both Canned Refried Beans, fat-free as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Refried Beans, fat-free vs Cauliflower:

• 1 pound of Canned Refried Beans, fat-free has 1.5 times more Calcium, 4.2 times more Copper, 3.9 times more Iron, 2.5 times more Magnesium, 2.1 times more Manganese, 2.5 times more Phosphorus, 9.5 times more Selenium, 11.7 times more Sodium and 2.4 times more Zinc than Cauliflower.
• Both Canned Refried Beans, fat-free and Cauliflower contain similar levels of Potassium and Water per one pound.
• 1 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Refried Beans, fat-free has 3.2 times more Energy, 10.2 times more Omega 3, 2.7 times more Carbohydrate, 2.4 times more Fiber and 2.8 times more Protein than Cauliflower.
• While 1 lb of Raw Cauliflower contains 3.1 times more Sugars than Canned Refried Beans, fat-free.
• 1 pound of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Canned Refried Beans, fat-free as well as Raw Cauliflower provide inadequate amounts of Omega 6 in one pound.