Comparing Nutrients in 7 ounces Canned Beans VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Cauliflower	26%	8%	66%

Macro Nutrients

	Canned Beans	Cauliflower	Recommended Dietary Allowance
Energy	6.43% 187kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	21.8% 15.8g	5.23% 3.8g	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	4.27% 3.1g	2.66% 1.92g	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	% 3.16g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 9.53g	% 0g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	17% 9.43g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Cauliflower	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	28% 0.37mg	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	5.95% 24μg	28.3% 113μg	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	0% 0mg	106% 96mg	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	2% 0.3mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Cauliflower	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	29.5% 2.36mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	13.4% 0.31mg	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	21% 147mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	45.4% 681mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	3.86% 143g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beans VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Beans versus 7 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Beans vs Cauliflower:

• 7 ounces of Canned Beans have 1.9 times more Vitamin B1 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.5 times more Vitamin B2, 3.1 times more Vitamin B5, 2.2 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin C and 19.4 times more Vitamin K than Canned Beans with Salt.
• Both Canned Beans and Cauliflower provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Canned Beans have insufficient amounts of Vitamin C and Vitamin K
• Both Canned Beans with Salt as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Beans vs Cauliflower:

• 7 ounces of Canned Beans have 1.5 times more Calcium, 3.7 times more Copper, 2.8 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus, 8.3 times more Selenium, 11.4 times more Sodium and 8.4 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.4 times more Manganese, 1.3 times more Potassium and 1.3 times more Water than Canned Beans with Salt.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Beans have 3.8 times more Energy, 4.3 times more Carbohydrate, 4.2 times more Sugars, 1.6 times more Fructose, 2.1 times more Fiber and 2.5 times more Protein than Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Canned Beans with Salt as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.