Comparing Nutrients in 500 calories Cauliflower VS Hyacinth-Young beans

Weight per 500 calories

• Cauliflower: 2000g
• Hyacinth-Young beans: 1087g

Raw Hyacinth-Young beans have 1.8 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 Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Cauliflower	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	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.064% 0.011g	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	77% 100g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	61% 44.3g	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	94% 36g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	40.8% 23g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	52% 467μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	69.7% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	20% 0.26mg	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	168% 674μg	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	156% 140mg	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	37% 5.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	164% 197μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	44% 440mg	54.3% 543mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	56.8% 0.51mg	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	101% 8.04mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	97% 2.23mg	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	76% 533mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	80.6% 2739mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	1.45% 21.7mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	36.6% 4.02mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	26% 955g	3700g per day for Men 19-50 years

Cauliflower VS Hyacinth-Young Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Cauliflower have 1.8 times more Vitamin B3, 22.3 times more Vitamin B5, 14.1 times more Vitamin B6, 1.7 times more Vitamin B9, 6.9 times more Vitamin C and 1.6 times more Vitamin K than Hyacinth-Young beans.
• While 500 kcal of Raw Hyacinth-Young beans contain more Vitamin A and 3.5 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Hyacinth-Young beans provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cauliflower have 1.5 times more Copper, 1.4 times more Manganese, 1.7 times more Phosphorus, 2.2 times more Potassium, 27.6 times more Sodium, 1.3 times more Zinc and 1.9 times more Water than Hyacinth-Young beans.
• While 500 kcal of Raw Hyacinth-Young beans contain 1.4 times more Magnesium and 1.4 times more Selenium than Raw Cauliflower.
• Both Cauliflower and 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 3.9 times more Omega 3 and 1.7 times more Protein than Hyacinth-Young beans.
• Both Cauliflower and Hyacinth-Young beans offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 500 calories.
• 500 calories of Hyacinth-Young beans provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Raw Hyacinth-Young beans provide inadequate amounts of Omega 6 in 500 calories.