Comparing Nutrients in 300 calories Boiled Yambean VS Frozen Cauliflower

Weight per 300 calories

• Boiled Yambean: 790g
• Frozen Cauliflower: 1250g

Boiled Yambean has 1.6 times more energy per 100g than Frozen Cauliflower. It has low energy density when compared to other foods. Frozen Cauliflower, Unprepared having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Boiled Yambean	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	3.48% 3.38g	97g per day for Men 19-50 years
Saturated Fat	NA	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	NA	76.6% 1.23g	1.6g per day for Men 19-50 years
Omega 6	NA	2.13% 0.36g	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% 58.5g	130g per day for Men 19-50 years
Sugars	NA	38.3% 27.8g	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	75.7% 28.8g	38g per day for Men 19-50 years
Protein	10% 5.7g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0.88% 7.9μg	1.4% 12.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	118% 1.54mg	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	200% 800μg	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	678% 610mg	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	5.83% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	154% 185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yambean	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	8.7% 87mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	43% 0.39mg	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	84.4% 6.75mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	107% 2.46mg	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	62.5% 438mg	700mg per day for Men 19-50 years
Potassium	31.3% 1066mg	71% 2413mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	19.2% 711g	31.3% 1156g	3700g per day for Men 19-50 years

Boiled Yambean VS Frozen Cauliflower Nutrients Per 300 Kcal

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

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

• 300 kcal of Frozen Cauliflower, Unprepared contain 4.8 times more Vitamin B1, 4 times more Vitamin B2, 3.6 times more Vitamin B3, 1.8 times more Vitamin B5, 4.9 times more Vitamin B6, 12.7 times more Vitamin B9 and 5.5 times more Vitamin C than Boiled and Drained Yambean .
• Both Boiled and Drained Yambean as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Frozen Cauliflower, Unprepared contain 3.2 times more Calcium, 1.5 times more Iron, 1.7 times more Magnesium, 5.5 times more Manganese, 3.5 times more Phosphorus, 2.3 times more Potassium, 1.8 times more Selenium, 9.5 times more Sodium, 1.8 times more Zinc and 1.6 times more Water than Boiled and Drained Yambean .
• Both Boiled Yambean and Frozen Cauliflower contain similar levels of Copper per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Cauliflower, Unprepared contain 4.4 times more Protein than Boiled and Drained Yambean .
• Both Boiled Yambean and Frozen Cauliflower offer comparable quantities of Energy and Carbohydrate per 300 calories.