Comparing Nutrients in 300 calories Great Northern Beans VS Cauliflower

Weight per 300 calories

• Great Northern Beans: 88.5g
• Cauliflower: 1200g

Great Northern Beans have 13.6 times more energy per 100g than Cauliflower. It has high energy density when compared to other foods. Raw Cauliflower having very low energy density.

Discover which food has more nutrients per 300 calories - Great Northern Beans or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Cauliflower	26%	8%	66%

Macro Nutrients

	Great Northern Beans	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.32g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.5% 55g	46% 59.6g	130g per day for Men 19-50 years
Sugars	2.76% 2g	31.6% 23g	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	16% 11.6g	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	% 11.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	47% 18g	63% 24g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.4mg	170% 2.2mg	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	107% 427μg	171% 684μg	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	5.2% 4.7mg	643% 578mg	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	1.3% 0.19mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.42% 5.3μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Cauliflower	Recommended Dietary Allowance
Calcium	15.5% 155mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	82.3% 0.74mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.3% 12μg	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	60.5% 4.84mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	40% 167mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	81% 1.86mg	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	56.5% 396mg	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	36% 1227mg	106% 3588mg	3400mg per day for Men 19-50 years
Selenium	20.8% 11.4μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.83% 12.4mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	0.26% 9.47g	30% 1105g	3700g per day for Men 19-50 years

Great Northern Beans VS Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Great Northern Beans or Cauliflower?

Lets compare vitamin content per 300 calories of Great Northern Beans vs Cauliflower:

• 300 kcal of Raw Cauliflower contain 3.4 times more Vitamin B2, 3.5 times more Vitamin B3, 8.2 times more Vitamin B5, 5.6 times more Vitamin B6, 1.6 times more Vitamin B9, 123.3 times more Vitamin C, 4.9 times more Vitamin E and 35 times more Vitamin K than Raw Great Northern Beans.
• Both Great Northern Beans and Cauliflower provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Great Northern Beans have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Raw Great Northern Beans as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Great Northern Beans vs Cauliflower:

• 300 calories of Great Northern Beans have 1.6 times more Copper and 1.6 times more Selenium than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 1.7 times more Calcium, 1.5 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Potassium, 29.1 times more Sodium, 1.6 times more Zinc and 116.7 times more Water than Raw Great Northern Beans.
• Both Great Northern Beans and Cauliflower contain similar levels of Iron and Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Cauliflower contain 11.5 times more Sugars and 1.3 times more Fiber than Raw Great Northern Beans.
• Both Great Northern Beans and Cauliflower offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 300 calories.
• Both Raw Great Northern Beans as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 300 calories.