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

Weight per 500 calories

• Cooked Frozen Cauliflower: 2632g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 6.5 times more energy per unit of mass than Boiled and Drained Frozen Cauliflower, which is average in comparison to other foods. Cooked Frozen Cauliflower having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower	27%	8%	65%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Frozen Cauliflower	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.97% 5.8g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	133% 2.13g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	69.5% 90g	130g per day for Men 19-50 years
Sugars	38% 27.6g	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	187% 71g	99% 37.5g	38g per day for Men 19-50 years
Protein	75.7% 42.4g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.6% 2.58mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	32.3% 0.42mg	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	270% 1079μg	74.6% 298μg	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	915% 824mg	5.38% 4.84mg	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	10.5% 1.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	261% 313μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	44.7% 447mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	129% 1.17mg	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	135% 10.8mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	56.4% 237mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	55.8% 1.3mg	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	90% 632mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	108% 3658mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	28.7% 15.8μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	31.6% 474mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	31% 3.42mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	67% 2474g	7.3% 270g	3700g per day for Men 19-50 years

Cooked Frozen Cauliflower VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Frozen Cauliflower have 1.9 times more Vitamin B1, 5.6 times more Vitamin B2, 3.7 times more Vitamin B3, 2.9 times more Vitamin B5, 5.5 times more Vitamin B6, 3.6 times more Vitamin B9 and 170.2 times more Vitamin C than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Frozen Cauliflower as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Frozen Cauliflower have 1.7 times more Calcium, 1.2 times more Magnesium, 3.1 times more Manganese, 2.2 times more Potassium, 3.3 times more Selenium, 29.4 times more Sodium and 9.2 times more Water than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.8 times more Copper than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Boiled California Red Kidney Beans contain similar levels of Iron, Phosphorus and Zinc per 500 calories.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Cauliflower have 16.5 times more Omega 3 and 1.9 times more Fiber than Boiled California Red Kidney Beans.
• Both Cooked Frozen Cauliflower and Boiled California Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Cauliflower as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.