Comparing Nutrients in 5 ounces Great Northern Beans VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Great Northern Beans	Boiled Cauliflower	Recommended Dietary Allowance
Energy	16.6% 481kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.6g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.58% 0.5g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.4g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	4.07% 2.95g	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	75.3% 28.6g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	55.3% 31g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.7% 0.63mg	19% 0.25mg	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	171% 683μg	15.6% 62.4μg	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	8.35% 7.5mg	69.8% 62.8mg	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	2.08% 0.31mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.5μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	25% 248mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	2.83% 0.026mg	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	97% 7.75mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	63.8% 268mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	87.7% 2mg	8.14% 0.19mg	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	91% 634mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	58% 1966mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.41% 15g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Great Northern Beans VS Boiled Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Great Northern Beans versus 5 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Great Northern Beans vs Boiled Cauliflower:

• 5 ounces of Great Northern Beans have 15.5 times more Vitamin B1, 4.6 times more Vitamin B2, 4.8 times more Vitamin B3, 2.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 11 times more Vitamin B9 than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 8.4 times more Vitamin C and 2.3 times more Vitamin K than Raw Great Northern Beans.
• Both Raw Great Northern Beans as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Great Northern Beans vs Boiled Cauliflower:

• 5 ounces of Great Northern Beans have 10.9 times more Calcium, 46.5 times more Copper, 17.1 times more Iron, 21 times more Magnesium, 10.8 times more Manganese, 14 times more Phosphorus, 9.8 times more Potassium, 21.5 times more Selenium and 13.6 times more Zinc than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 8.7 times more Water than Raw Great Northern Beans.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Great Northern Beans have 14.7 times more Energy, 1.3 times more Omega 3, 15.2 times more Carbohydrate, 8.8 times more Fiber and 11.9 times more Protein than Boiled Cauliflower.
• Both Great Northern Beans and Boiled Cauliflower offer comparable quantities of Sugars per five ounces.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• Both Raw Great Northern Beans as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in five ounces.