Comparing Nutrients in 5 ounces Cauliflower VS Canned Large Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Canned Large Lima Beans	24%	2%	74%

Macro Nutrients

	Cauliflower	Canned Large Lima Beans	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	3.86% 112kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.43% 0.074g	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	16.3% 21g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	NA	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	18% 6.8g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Canned Large Lima 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	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	7.34% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	9.92% 0.13mg	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	17.7% 71μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Canned Large Lima Beans	Recommended Dietary Allowance
Calcium	3.1% 31mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	28.3% 0.26mg	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	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	22.4% 0.51mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	3.53% 131g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Canned Large Lima Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Canned Large Lima Beans:

• 5 ounces of Cauliflower have 1.8 times more Vitamin B2, 1.9 times more Vitamin B3, 2.6 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin C than Canned Large Lima Beans.
• Both Cauliflower and Canned Large Lima Beans provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Canned Large Lima Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Cauliflower as well as Canned Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Canned Large Lima Beans:

• 5 ounces of Cauliflower have 1.4 times more Potassium than Canned Large Lima Beans.
• While 5 oz of Canned Large Lima Beans contain 4.6 times more Copper, 4.3 times more Iron, 2.6 times more Magnesium, 2.3 times more Manganese, 1.7 times more Phosphorus, 7.5 times more Selenium, 11.2 times more Sodium and 2.4 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Canned Large Lima Beans contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Large Lima Beans contain 3.2 times more Energy, 3 times more Carbohydrate, 2.4 times more Fiber and 2.6 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Canned Large Lima Beans provide inadequate amounts of Omega 3 and Omega 6 in five ounces.