Comparing Nutrients in 5 ounces Cauliflower VS Boiled Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled Mung Beans	26%	3%	71%

Macro Nutrients

	Cauliflower	Boiled Mung Beans	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.99% 0.17g	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	21% 27g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	3.9% 2.83g	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	28.3% 10.8g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	17.8% 9.95g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	19.4% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	7.3% 0.095mg	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	56.3% 225μg	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	1.57% 1.4mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled Mung Beans	Recommended Dietary Allowance
Calcium	3.1% 31mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	24.6% 0.22mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	18.4% 0.42mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	6.44% 3.54μg	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	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.53% 131g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Boiled Mung Beans per 5 oz

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

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

• 5 ounces of Cauliflower have 1.6 times more Vitamin B5, 2.7 times more Vitamin B6, 48.2 times more Vitamin C and 5.7 times more Vitamin K than Boiled Mung Beans.
• While 5 oz of Boiled Mung Beans contain 3.3 times more Vitamin B1 and 2.8 times more Vitamin B9 than Raw Cauliflower.
• Both Cauliflower and Boiled Mung Beans provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Boiled Mung Beans have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Boiled Mung 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 Boiled Mung Beans:

• 5 ounces of Cauliflower have 15 times more Sodium and 1.3 times more Water than Boiled Mung Beans.
• While 5 oz of Boiled Mung Beans contain 4 times more Copper, 3.3 times more Iron, 3.2 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 4.2 times more Selenium and 3.1 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Boiled Mung Beans contain similar levels of Calcium and Potassium per five ounces.
• 5 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Mung Beans contain 4.2 times more Energy, 3.9 times more Carbohydrate, 3.8 times more Fiber and 3.7 times more Protein than Raw Cauliflower.
• Both Cauliflower and Boiled Mung Beans offer comparable quantities of Sugars per five ounces.
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Boiled Mung Beans provide inadequate amounts of Omega 3 and Omega 6 in five ounces.