Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Boiled California Red Kidney Beans	Green Cauliflower	Recommended Dietary Allowance
Energy	8.5% 246kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	9.3% 12g	130g per day for Men 19-50 years
Sugars	NA	8.3% 6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	48.6% 18.5g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	32.4% 18g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	27.6% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	34% 0.44mg	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	36.7% 147μg	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	2.65% 2.4mg	194% 175mg	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	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	33.4% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Green Cauliflower	Recommended Dietary Allowance
Calcium	13% 131mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	9.04% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	74% 5.9mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	21.3% 0.49mg	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	39% 272mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Green Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Green Cauliflower:

• 7 ounces of Boiled California Red Kidney Beans have 1.6 times more Vitamin B1 and 1.3 times more Vitamin B9 than Green Cauliflower.
• While 7 oz of Raw Green Cauliflower contain 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 3.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 73.4 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Green Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Green Cauliflower:

• 7 ounces of Boiled California Red Kidney Beans have 2 times more Calcium, 7 times more Copper, 4.1 times more Iron, 2.4 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium and 1.3 times more Zinc than Green Cauliflower.
• While 7 oz of Raw Green Cauliflower contain 1.3 times more Water than Boiled California Red Kidney Beans.
• 7 ounces of Green Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 4 times more Energy, 3.7 times more Carbohydrate, 2.9 times more Fiber and 3.1 times more Protein than Green Cauliflower.
• While 7 oz of Raw Green Cauliflower contain 3.3 times more Omega 3 than Boiled California Red Kidney Beans.
• 7 ounces of Green Cauliflower provide inadequate amounts of Energy
• Both Boiled California Red Kidney Beans as well as Raw Green Cauliflower provide inadequate amounts of Omega 6 in seven ounces.