Comparing Nutrients in 500 calories Cauliflower VS Boiled Hyacinth-Young beans

Weight per 500 calories

• Cauliflower: 2000g
• Boiled Hyacinth-Young beans: 1000g

Boiled and Drained Hyacinth-Young beans have 2 times more energy per unit of mass than Raw Cauliflower, which is low in comparison to other foods. Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Cauliflower or Boiled Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Cauliflower	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 99g	70.8% 92g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	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	26.8% 19.4g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	105% 40g	NA	38g per day for Men 19-50 years
Protein	68.6% 38.4g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	17.7% 0.23mg	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	285% 1140μg	118% 470μg	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	1071% 964mg	56.7% 51mg	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	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	44% 440mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	53.3% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	105% 8.4mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	91% 2.1mg	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	126% 880mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	23.5% 869g	3700g per day for Men 19-50 years

Cauliflower VS Boiled Hyacinth-Young Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Boiled Hyacinth-Young beans?

Lets compare vitamin content per 500 calories of Cauliflower vs Boiled Hyacinth-Young beans:

• 500 calories of Cauliflower have 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3, 25.2 times more Vitamin B5, 16 times more Vitamin B6, 2.4 times more Vitamin B9 and 18.9 times more Vitamin C than Boiled Hyacinth-Young beans.
• Both Raw Cauliflower as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Boiled Hyacinth-Young beans:

• 500 calories of Cauliflower have 1.6 times more Copper, 1.5 times more Manganese, 1.8 times more Phosphorus, 2.3 times more Potassium, 30 times more Sodium, 1.4 times more Zinc and 2.1 times more Water than Boiled Hyacinth-Young beans.
• While 500 kcal of Boiled and Drained Hyacinth-Young beans contain 1.4 times more Magnesium and 1.3 times more Selenium than Raw Cauliflower.
• Both Cauliflower and Boiled Hyacinth-Young beans contain similar levels of Calcium and Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 3.3 times more Omega 3 and 1.3 times more Protein than Boiled Hyacinth-Young beans.
• Both Cauliflower and Boiled Hyacinth-Young beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Hyacinth-Young beans provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Boiled and Drained Hyacinth-Young beans provide inadequate amounts of Omega 6 in 500 calories.