Comparing Nutrients in 7 ounces Frozen Young Pinto Beans VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Pinto Beans	23%	3%	74%
Cauliflower	26%	8%	66%

Macro Nutrients

	Frozen Young Pinto Beans	Cauliflower	Recommended Dietary Allowance
Energy	11.6% 337kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	49.6% 64.5g	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	29.8% 11.3g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Pinto 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	56.2% 0.67mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	25% 99μg	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	2.2% 2mg	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

	Frozen Young Pinto Beans	Cauliflower	Recommended Dietary Allowance
Calcium	11.5% 115mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	74.4% 5.95mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	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	33% 232mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	12% 183mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	3% 111g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Young Pinto Beans VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Young Pinto 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 Frozen Young Pinto Beans vs Cauliflower:

• 7 ounces of Frozen Young Pinto Beans have 6.8 times more Vitamin B1, 2 times more Vitamin B2 and 1.4 times more Vitamin B3 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.2 times more Vitamin B5 and 48.2 times more Vitamin C than Unprepared Frozen Young Pinto Beans.
• Both Frozen Young Pinto Beans and Cauliflower provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Frozen Young Pinto Beans have insufficient amounts of Vitamin C
• Both Unprepared Frozen Young Pinto 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 Frozen Young Pinto Beans vs Cauliflower:

• 7 ounces of Frozen Young Pinto Beans have 2.6 times more Calcium, 2.5 times more Copper, 7.1 times more Iron, 4 times more Magnesium, 3.5 times more Manganese, 2.7 times more Phosphorus, 2.5 times more Potassium, 2.5 times more Selenium, 3.1 times more Sodium and 2.9 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.7 times more Water than Unprepared Frozen Young Pinto Beans.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Young Pinto Beans have 6.8 times more Energy, 12.4 times more Omega 3, 6.5 times more Carbohydrate, 2.9 times more Fiber and 5.1 times more Protein than Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Unprepared Frozen Young Pinto Beans as well as Raw Cauliflower provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Young Pinto Beans VS Cauliflower

What are the health benefits of Frozen Young Pinto Beans compared to Cauliflower?

Frozen young pinto beans are a great source of plant-based protein, fiber, iron, and folate. They can help support muscle growth, digestion, and overall health. On the other hand, cauliflower is low in calories and high in vitamin C, vitamin K, and antioxidants. It can support immune function, bone health, and reduce inflammation. Both are nutritious options, but pinto beans provide more protein and iron, while cauliflower is lower in calories and higher in vitamin C.

Can I lose weight easier by eating more Frozen Young Pinto Beans or Cauliflower?

Both frozen young pinto beans and cauliflower can be great options for weight loss due to their low calorie and high fiber content. However, cauliflower is lower in calories and carbohydrates compared to pinto beans, making it a slightly better choice for weight loss. Incorporating a variety of vegetables into your diet, including cauliflower, can help you feel full and satisfied while also providing essential nutrients for overall health.

Should I eat more Frozen Young Pinto Beans or more Cauliflower to gain more muscles while training consistently?

To gain muscle while training consistently, it is important to consume a variety of plant-based protein sources. Both frozen young pinto beans and cauliflower are nutritious options, but frozen young pinto beans are a better choice for muscle building as they are a good source of protein and essential amino acids. Aim to include a variety of plant-based protein sources in your diet to support muscle growth and recovery.

What is the environmental impact of producing Frozen Young Pinto Beans compared to Cauliflower?

Producing Frozen Young Pinto Beans generally has a lower environmental impact compared to Cauliflower. Legumes like pinto beans require less water, land, and energy to grow compared to cauliflower. Additionally, legumes have the added benefit of fixing nitrogen in the soil, reducing the need for synthetic fertilizers. Overall, choosing Frozen Young Pinto Beans over Cauliflower can be a more sustainable choice for the environment.