Comparing Nutrients in 500 calories California Red Kidney Beans VS Boiled Cauliflower with Salt

Weight per 500 calories

• California Red Kidney Beans: 152g
• Boiled Cauliflower with Salt: 2174g

California Red Kidney Beans have 14.3 times more energy per 100g than Boiled Cauliflower with Salt. It has high energy density when compared to other foods. Boiled and Drained Cauliflower with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Boiled Cauliflower with Salt?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Cauliflower with Salt	26%	15%	59%

Macro Nutrients

	California Red Kidney Beans	Boiled Cauliflower with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	NA	55.8% 40.4g	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	99% 37.7g	132% 50g	38g per day for Men 19-50 years
Protein	66% 37g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	221% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	289% 3.76mg	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	149% 597μg	239% 957μg	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	7.58% 6.8mg	1070% 963mg	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	10% 1.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	250% 300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Cauliflower with Salt	Recommended Dietary Allowance
Calcium	29.5% 295mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	43.5% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.54% 21.7μg	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	177% 14mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	125% 2.87mg	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	87.7% 614mg	99% 696mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	91% 3087mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	351% 5261mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	0.48% 18g	54.6% 2022g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Boiled Cauliflower With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Boiled Cauliflower with Salt?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Boiled Cauliflower with Salt:

• 500 kcal of Boiled and Drained Cauliflower with Salt contain 3.4 times more Vitamin B2, 2.9 times more Vitamin B3, 9.3 times more Vitamin B5, 6.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 141.2 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Cauliflower with Salt provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Boiled and Drained Cauliflower with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Boiled Cauliflower with Salt:

• 500 calories of California Red Kidney Beans have 4.3 times more Copper, 2 times more Iron and 1.2 times more Magnesium than Boiled Cauliflower with Salt.
• While 500 kcal of Boiled and Drained Cauliflower with Salt contain 1.9 times more Manganese, 1.4 times more Potassium, 2.7 times more Selenium, 315.7 times more Sodium and 113.6 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Cauliflower with Salt contain similar levels of Calcium, Phosphorus and Zinc per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Cauliflower with Salt contain 25.8 times more Fat, 28.5 times more Omega 3 and 1.3 times more Fiber than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Cauliflower with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Boiled and Drained Cauliflower with Salt provide inadequate amounts of Omega 6 in 500 calories.