Comparing Nutrients in 5 ounces Boiled Cauliflower VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Cauliflower	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.83g	25% 32.3g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	0.63% 0.45g	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	8.58% 3.26g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	4.66% 2.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	13% 0.17mg	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	15.6% 62.4μg	46% 184μg	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	69.8% 62.8mg	1.9% 1.7mg	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	0.66% 0.099mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	38% 0.34mg	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	5.67% 0.45mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	29.4% 0.68mg	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	6.48% 45.4mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.56% 95g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Cauliflower have 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, 36.9 times more Vitamin C and 1.6 times more Vitamin K than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 3.8 times more Vitamin B1, 1.4 times more Vitamin B3 and 3 times more Vitamin B9 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Boiled Cauliflower have 1.4 times more Water than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.8 times more Calcium, 13.4 times more Copper, 9.2 times more Iron, 5 times more Magnesium, 3.6 times more Manganese, 4.4 times more Phosphorus, 2.8 times more Potassium, 2 times more Selenium and 6.3 times more Zinc than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Cauliflower have 6.5 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 5.5 times more Energy, 5.5 times more Carbohydrate, 3.2 times more Fiber and 4.7 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Boiled Red Kidney Beans offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• Both Boiled and Drained Cauliflower as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.