Comparing Nutrients in 7 ounces Sprouted Navy Beans VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Sprouted Navy Beans	30%	8%	62%
Cauliflower	26%	8%	66%

Macro Nutrients

	Sprouted Navy Beans	Cauliflower	Recommended Dietary Allowance
Energy	4.6% 133kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	20% 26g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Sprouted Navy Beans	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	65.5% 262μg	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	41.5% 37.3mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Navy Beans	Cauliflower	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	78.5% 0.71mg	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	48% 3.83mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	47.7% 200mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	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	28.3% 198mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	18% 609mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.25% 157g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Navy Beans VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Sprouted Navy 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 Sprouted Navy Beans vs Cauliflower:

• 7 ounces of Sprouted Navy Beans have 7.8 times more Vitamin B1, 3.6 times more Vitamin B2, 2.4 times more Vitamin B3, 1.2 times more Vitamin B5 and 2.3 times more Vitamin B9 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.6 times more Vitamin C than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Cauliflower provide similar amounts of Vitamin B6 per seven ounces.
• Both Raw Sprouted Navy Beans as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sprouted Navy Beans vs Cauliflower:

• 7 ounces of Sprouted Navy Beans have 9.1 times more Copper, 4.6 times more Iron, 6.7 times more Magnesium, 2.6 times more Manganese, 2.3 times more Phosphorus and 3.3 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.5 times more Calcium and 2.3 times more Sodium than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Cauliflower contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Sprouted Navy Beans lack sufficient amounts of Calcium
• Both Raw Sprouted Navy Beans as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sprouted Navy Beans have 2.7 times more Energy, 17.3 times more Omega 3, 2.6 times more Carbohydrate and 3.2 times more Protein than Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Sprouted Navy Beans as well as Raw Cauliflower provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Sprouted Navy Beans VS Cauliflower

What are the health benefits of Sprouted Navy Beans compared to Cauliflower?

Sprouted navy beans are a good source of plant-based protein, fiber, vitamins, and minerals. They are also easier to digest and may help improve nutrient absorption. On the other hand, cauliflower is low in calories, high in fiber, and packed with vitamins and antioxidants. Both are nutritious options, but navy beans provide more protein and minerals, while cauliflower is a great low-calorie, high-fiber vegetable.

Can I lose weight easier by eating more Sprouted Navy Beans or Cauliflower?

Both sprouted navy beans and cauliflower can be beneficial for weight loss due to their high fiber and low calorie content. However, navy beans are higher in protein which can help increase satiety and support muscle mass while losing weight. Additionally, navy beans are a good source of complex carbohydrates which can provide sustained energy. Cauliflower is low in calories and high in fiber, making it a great option for adding volume to meals without adding extra calories. Ultimately, incorporating a variety of nutrient-dense foods like sprouted navy beans and cauliflower into your diet, along with regular physical activity, can support weight loss efforts.

Should I eat more Sprouted Navy Beans or more Cauliflower to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume an adequate amount of protein. Both sprouted navy beans and cauliflower are good sources of protein, but sprouted navy beans are higher in protein content. Therefore, including more sprouted navy beans in your diet may be more beneficial for muscle growth. Additionally, incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains can help support muscle development.

What is the environmental impact of producing Sprouted Navy Beans compared to Cauliflower?

Sprouted navy beans have a lower environmental impact compared to cauliflower. Beans require less water, land, and energy to grow, making them a more sustainable choice. Additionally, legumes like navy beans have the added benefit of enriching the soil with nitrogen, reducing the need for synthetic fertilizers.