Comparing Nutrients in 5 ounces Red Kidney Beans VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Red Kidney Beans	Green Cauliflower	Recommended Dietary Allowance
Energy	16.5% 478kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	6.64% 8.63g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	5.92% 4.3g	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	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	56.7% 21.5g	12% 4.54g	38g per day for Men 19-50 years
Protein	57% 32g	7.47% 4.2g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	19.7% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	24.2% 0.31mg	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	140% 558μg	20% 80.8μg	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	7.1% 6.38mg	139% 125mg	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% 0.3mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Green Cauliflower	Recommended Dietary Allowance
Calcium	11.8% 118mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	6.46% 0.058mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	15.2% 0.35mg	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	82.2% 575mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Green Cauliflower per 5 oz

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

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Green Cauliflower:

• 5 ounces of Red Kidney Beans have 7.6 times more Vitamin B1, 2.1 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B6 and 6.9 times more Vitamin B9 than Green Cauliflower.
• While 5 oz of Raw Green Cauliflower contain 19.6 times more Vitamin C and 3.6 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Green Cauliflower provide similar amounts of Vitamin B5 per five ounces.
• Both Raw Red Kidney Beans as well as Raw Green Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Green Cauliflower:

• 5 ounces of Red Kidney Beans have 2.5 times more Calcium, 17 times more Copper, 9.2 times more Iron, 6.9 times more Magnesium, 4.5 times more Manganese, 6.5 times more Phosphorus, 4.5 times more Potassium, 5.3 times more Selenium and 4.4 times more Zinc than Green Cauliflower.
• While 5 oz of Raw Green Cauliflower contain 7.6 times more Water than Raw Red Kidney Beans.
• 5 ounces of Green Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 10.9 times more Energy, 3.4 times more Omega 3, 10.1 times more Carbohydrate, 4.8 times more Fiber and 7.6 times more Protein than Green Cauliflower.
• While 5 oz of Raw Green Cauliflower contain 1.4 times more Sugars than Raw Red Kidney Beans.
• 5 ounces of Green Cauliflower provide inadequate amounts of Energy
• Both Raw Red Kidney Beans as well as Raw Green Cauliflower provide inadequate amounts of Omega 6 in five ounces.