Comparing Nutrients in 300 calories Boiled Yambean VS Cooked Frozen Cauliflower

Weight per 300 calories

• Boiled Yambean: 790g
• Cooked Frozen Cauliflower: 1579g

Boiled Yambean has 2 times more energy per 100g than Cooked Frozen Cauliflower. It has low energy density when compared to other foods. Boiled and Drained Frozen Cauliflower having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Yambean or Cooked Frozen Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Boiled Yambean	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	NA	1.68% 0.54g	32g per day for Men 19-50 years
Omega 3	NA	80% 1.28g	1.6g per day for Men 19-50 years
Omega 6	NA	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.6g	45.5% 59.2g	130g per day for Men 19-50 years
Sugars	NA	23% 16.6g	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	NA	112% 42.6g	38g per day for Men 19-50 years
Protein	10% 5.7g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0.88% 7.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	48.7% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	107% 1.4mg	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	15.8% 63μg	162% 647μg	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	124% 111mg	549% 494mg	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	6.3% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	157% 188μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	8.7% 87mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	42% 0.38mg	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	56.3% 4.5mg	81% 6.47mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	34% 142mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	103% 2.37mg	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	18% 126mg	54% 379mg	700mg per day for Men 19-50 years
Potassium	31.3% 1066mg	64.6% 2195mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	17.2% 9.47μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	19% 284mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	18.7% 2.05mg	11mg per day for Men 19-50 years
Water	19.2% 711g	40% 1484g	3700g per day for Men 19-50 years

Boiled Yambean VS Cooked Frozen Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Yambean or Cooked Frozen Cauliflower?

Lets compare vitamin content per 300 calories of Boiled Yambean vs Cooked Frozen Cauliflower:

• 300 kcal of Boiled and Drained Frozen Cauliflower contain 4.4 times more Vitamin B1, 3.8 times more Vitamin B2, 3.3 times more Vitamin B3, 1.6 times more Vitamin B5, 4.4 times more Vitamin B6, 10.3 times more Vitamin B9 and 4.4 times more Vitamin C than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Yambean vs Cooked Frozen Cauliflower:

• 300 kcal of Boiled and Drained Frozen Cauliflower contain 3.1 times more Calcium, 1.4 times more Iron, 1.6 times more Magnesium, 5.3 times more Manganese, 3 times more Phosphorus, 2.1 times more Potassium, 1.7 times more Selenium, 9 times more Sodium, 1.7 times more Zinc and 2.1 times more Water than Boiled and Drained Yambean .
• Both Boiled Yambean and Cooked Frozen Cauliflower contain similar levels of Copper per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Frozen Cauliflower contain 4.5 times more Protein than Boiled and Drained Yambean .
• Both Boiled Yambean and Cooked Frozen Cauliflower offer comparable quantities of Energy and Carbohydrate per 300 calories.