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

Weight per 500 calories

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

Raw California Red Kidney Beans have 14.3 times more energy per unit of mass than Boiled and Drained Cauliflower, which is high in comparison to other foods. Boiled Cauliflower having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Boiled Cauliflower	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	0.48% 0.082g	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	69.7% 91g	130g per day for Men 19-50 years
Sugars	62.4% 45.2g	NA	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	99% 37.7g	38g per day for Men 19-50 years
Protein	71.4% 40g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	California Red 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	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	221% 11mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	289% 3.76mg	46.3% 0.6mg	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	149% 597μg	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	7.58% 6.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	250% 300μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	34.8% 348mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	43.5% 0.39mg	185% 1.67mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	66% 1.5mg	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	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	91% 3087mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	21.7% 326mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	0.48% 18g	3700g per day for Men 19-50 years

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

• Boiled and Drained Cauliflower has 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 Boiled and Drained Cauliflower and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled and Drained Cauliflower as well as Raw California Red 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 California Red Kidney Beans:

• Boiled and Drained Cauliflower has 1.9 times more Manganese, 1.4 times more Potassium, 2.7 times more Selenium, 19.6 times more Sodium and 113.6 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.3 times more Copper and 2 times more Iron than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower and Raw California Red Kidney Beans have similar amounts of Calcium, Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Cauliflower has 25.8 times more Fat, 28.5 times more Omega 3, 13.3 times more Omega 6 and 1.3 times more Fiber than Raw California Red Kidney Beans.
• Both Boiled and Drained Cauliflower and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Cauliflower as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.