Comparing Nutrients in 500 calories Boiled Kidney Beans VS Frozen Cauliflower

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Frozen Cauliflower: 2083g

Boiled Kidney Beans have 5.3 times more energy per 100g than Frozen Cauliflower. It has average energy density when compared to other foods. Frozen Cauliflower, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Frozen Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Boiled Kidney Beans	Frozen Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	128% 2.04g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	75% 98g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	63.8% 46.3g	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	66.3% 25g	126% 48g	38g per day for Men 19-50 years
Protein	61% 34g	74.8% 42g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.3% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	88.5% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	56% 8.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	56.7% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	197% 2.56mg	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	128% 512μg	333% 1333μg	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	5.25% 4.72mg	1130% 1017mg	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	0.79% 0.12mg	9.72% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	257% 308μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	13.8% 138mg	46% 458mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	71.8% 0.65mg	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	109% 8.74mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	178% 4.1mg	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	77.6% 543mg	104% 729mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	118% 4021mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	32% 3.54mg	11mg per day for Men 19-50 years
Water	7.12% 264g	52% 1927g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Frozen Cauliflower:

• Frozen Cauliflower, Unprepared contains 1.7 times more Vitamin B1, 6.4 times more Vitamin B2, 3.9 times more Vitamin B3, 3.3 times more Vitamin B5, 5.4 times more Vitamin B6, 2.6 times more Vitamin B9, 215.2 times more Vitamin C, 12.3 times more Vitamin E and 9.3 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Frozen Cauliflower:

• Boiled All Types Kidney Beans have 1.3 times more Copper than Frozen Cauliflower, Unprepared.
• While Frozen Cauliflower, Unprepared contains 3.3 times more Calcium, 1.3 times more Iron, 1.5 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus, 2.5 times more Potassium, 3.8 times more Selenium, 127 times more Sodium and 7.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Cauliflower, Unprepared have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Cauliflower, Unprepared contains 2.9 times more Fat, 3.1 times more Omega 3, 36.7 times more Sugars and 1.9 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Cauliflower, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Frozen Cauliflower, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.