Comparing Nutrients in 5 ounces Cauliflower VS Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Great Northern Beans	25%	3%	72%

Macro Nutrients

	Cauliflower	Great Northern Beans	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	16.6% 481kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.67% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	1.58% 0.5g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	68% 88.4g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	4.4% 3.2g	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	1.9% 1.37g	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	% 1.33g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	75.3% 28.6g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	55.3% 31g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	48.7% 0.63mg	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	20% 80.8μg	171% 683μg	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	76% 68.3mg	8.35% 7.5mg	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	0.76% 0.11mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	7.1% 8.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Great Northern Beans	Recommended Dietary Allowance
Calcium	3.1% 31mg	25% 248mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	132% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	7.44% 0.6mg	97% 7.75mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	63.8% 268mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	87.7% 2mg	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	8.9% 62.4mg	91% 634mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	58% 1966mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	33.2% 18.3μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	29.8% 3.27mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Great Northern Beans per 5 oz

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

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

• 5 ounces of Cauliflower have 9.1 times more Vitamin C and 2.6 times more Vitamin K than Great Northern Beans.
• While 5 oz of Raw Great Northern Beans contain 13.1 times more Vitamin B1, 4 times more Vitamin B2, 3.9 times more Vitamin B3, 1.6 times more Vitamin B5, 2.4 times more Vitamin B6 and 8.5 times more Vitamin B9 than Raw Cauliflower.
• Both Raw Cauliflower as well as Raw Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Cauliflower have 2.1 times more Sodium and 8.6 times more Water than Great Northern Beans.
• While 5 oz of Raw Great Northern Beans contain 8 times more Calcium, 21.5 times more Copper, 13 times more Iron, 12.6 times more Magnesium, 9.2 times more Manganese, 10.2 times more Phosphorus, 4.6 times more Potassium, 21.5 times more Selenium and 8.6 times more Zinc than Raw Cauliflower.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Great Northern Beans contain 13.6 times more Energy, 14.2 times more Omega 3, 12.5 times more Carbohydrate, 10.1 times more Fiber and 11.4 times more Protein than Raw Cauliflower.
• Both Cauliflower and Great Northern Beans offer comparable quantities of Sugars per five ounces.
• 5 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Cauliflower as well as Raw Great Northern Beans provide inadequate amounts of Omega 6 in five ounces.