Comparing Nutrients in 1 pound Soybeans VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Soybeans	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	69.8% 2023kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	377% 6.03g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	265% 45g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	13% 17g	130g per day for Men 19-50 years
Sugars	46% 33.2g	6.57% 4.76g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	111% 42g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	296% 166g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	330% 3.96mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	304% 3.95mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.36mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	30.7% 0.4mg	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	425% 1701μg	46.5% 186μg	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	30.2% 27.2mg	158% 142mg	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	25.7% 3.86mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	126% 1256mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	836% 7.52mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	890% 71.2mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	496% 11.4mg	29.6% 0.68mg	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	456% 3193mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	240% 8151mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	147% 80.7μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	202% 22mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	1.05% 38.7g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Soybeans VS Cooked Frozen Cauliflower per 1 lb

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

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

• 1 pound of Soybeans has 23.6 times more Vitamin B1, 16.4 times more Vitamin B2, 5.2 times more Vitamin B3, 8.1 times more Vitamin B5, 4.3 times more Vitamin B6, 9.1 times more Vitamin B9, 14.2 times more Vitamin E and 3.9 times more Vitamin K than Cooked Frozen Cauliflower.
• While 1 lb of Boiled and Drained Frozen Cauliflower contains 5.2 times more Vitamin C than Raw Soybeans.
• 1 pound of Cooked Frozen Cauliflower have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• Both Raw Soybeans as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Soybeans vs Cooked Frozen Cauliflower:

• 1 pound of Soybeans has 16.3 times more Calcium, 69.1 times more Copper, 38.3 times more Iron, 31.1 times more Magnesium, 16.8 times more Manganese, 29.3 times more Phosphorus, 12.9 times more Potassium, 29.7 times more Selenium and 37.6 times more Zinc than Cooked Frozen Cauliflower.
• While 1 lb of Boiled and Drained Frozen Cauliflower contains 11 times more Water than Raw Soybeans.
• 1 pound of Cooked Frozen Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soybeans has 23.5 times more Energy, 90.6 times more Fat, 84.8 times more Saturated Fat, 16.4 times more Omega 3, 413.5 times more Omega 6, 8 times more Carbohydrate, 7 times more Sugars, 3.4 times more Fiber and 22.7 times more Protein than Cooked Frozen Cauliflower.
• 1 pound of Cooked Frozen Cauliflower provide inadequate amounts of Energy and Omega 6