Comparing Nutrients in 500 calories Boiled Cauliflower VS Boiled Kidney Beans

Weight per 500 calories

• Boiled Cauliflower: 2174g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 5.5 times more energy per unit of mass than Boiled and Drained Cauliflower, which is average in comparison to other foods. Boiled Cauliflower having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Cauliflower	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.7% 89.3g	69% 89.8g	130g per day for Men 19-50 years
Sugars	62.4% 45.2g	1.74% 1.26g	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	132% 50g	66.3% 25g	38g per day for Men 19-50 years
Protein	71.4% 40g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	221% 11mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	289% 3.76mg	36.3% 0.47mg	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	239% 957μg	128% 512μg	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	1070% 963mg	5.25% 4.72mg	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	10% 1.52mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	250% 300μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	34.8% 348mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	43.5% 0.39mg	94% 0.85mg	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	87% 6.96mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	73.6% 1.7mg	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	99% 696mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	91% 3087mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	21.7% 326mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	7.12% 264g	3700g per day for Men 19-50 years

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

• Boiled and Drained Cauliflower has 1.4 times more Vitamin B1, 5 times more Vitamin B2, 3.9 times more Vitamin B3, 12.8 times more Vitamin B5, 8 times more Vitamin B6, 1.9 times more Vitamin B9, 203.8 times more Vitamin C, 12.9 times more Vitamin E and 9.1 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled and Drained Cauliflower as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Cauliflower has 2.5 times more Calcium, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Potassium, 3 times more Selenium, 82.8 times more Sodium and 7.7 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Copper and 1.3 times more Iron than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower and Boiled All Types Kidney Beans have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Cauliflower has 5 times more Fat, 5.4 times more Omega 3, 2.6 times more Omega 6, 35.9 times more Sugars and 2 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled and Drained Cauliflower and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Cauliflower as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.