Comparing Nutrients in 5 ounces Cauliflower VS Boiled Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled Pink Beans	24%	3%	73%

Macro Nutrients

	Cauliflower	Boiled Pink Beans	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	7.3% 211kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.95% 0.16g	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	30.4% 39.6g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	0.7% 0.51g	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	19.8% 7.5g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled Pink 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	30.4% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	5.05% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	8.48% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	20% 80.8μg	59.5% 238μg	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	0% 0mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	4.37% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	3.1% 31mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	42.7% 0.38mg	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	40.8% 3.26mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	33.8% 0.78mg	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	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	3.53% 131g	2.34% 86.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Boiled Pink Beans per 5 oz

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

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

• 5 ounces of Cauliflower have 2.2 times more Vitamin B5, more Vitamin C and 4.2 times more Vitamin K than Boiled Pink Beans.
• While 5 oz of Boiled Pink Beans contain 5.1 times more Vitamin B1, 2.9 times more Vitamin B9 and 12.3 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Boiled Pink Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin E
• 5 ounces of Boiled Pink Beans have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Boiled Pink Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Boiled Pink Beans:

• 5 ounces of Cauliflower have 15 times more Sodium and 1.5 times more Water than Boiled Pink Beans.
• While 5 oz of Boiled Pink Beans contain 2.4 times more Calcium, 6.9 times more Copper, 5.5 times more Iron, 4.3 times more Magnesium, 3.5 times more Manganese, 3.8 times more Phosphorus, 1.7 times more Potassium, 2.3 times more Selenium and 3.6 times more Zinc than Raw Cauliflower.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 5.3 times more Sugars than Boiled Pink Beans.
• While 5 oz of Boiled Pink Beans contain 6 times more Energy, 6.4 times more Omega 3, 5.6 times more Carbohydrate, 2.7 times more Fiber and 4.7 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Cauliflower as well as Boiled Pink Beans provide inadequate amounts of Omega 6 in five ounces.