Comparing Nutrients in 7 ounces Canned Pinto Beans with Liquids VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans with Liquids	22%	6%	72%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Canned Pinto Beans with Liquids	Boiled Cauliflower	Recommended Dietary Allowance
Energy	5.6% 163kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	5.7% 4.13g	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	24% 9.13g	12% 4.56g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans with Liquids	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.32% 0.53mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	26.4% 0.34mg	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	12% 47.6μg	22% 87.3μg	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	1.54% 1.4mg	98% 88mg	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	7.28% 1.1mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans with Liquids	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	9.33% 93mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	3.97% 0.036mg	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	36.5% 2.9mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	11.4% 0.26mg	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	26% 183mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	35.5% 532mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.2% 155g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans with Liquids VS Boiled Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Pinto Beans with Liquids vs Boiled Cauliflower:

• 7 ounces of Canned Pinto Beans with Liquids have 1.2 times more Vitamin B1 and 7.9 times more Vitamin E than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 3.3 times more Vitamin B2, 1.5 times more Vitamin B3, 3.7 times more Vitamin B5, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9, 63.3 times more Vitamin C and 6.6 times more Vitamin K than Canned Pinto Beans Solids and Liquids.
• 7 ounces of Canned Pinto Beans with Liquids have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin C and Vitamin K
• 7 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Canned Pinto Beans Solids and Liquids as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Pinto Beans with Liquids vs Boiled Cauliflower:

• 7 ounces of Canned Pinto Beans with Liquids have 2.9 times more Calcium, 9 times more Copper, 4.6 times more Iron, 3.7 times more Magnesium, 2.4 times more Manganese, 2.9 times more Phosphorus, 1.9 times more Potassium, 17.9 times more Sodium and 3.3 times more Zinc than Boiled Cauliflower.
• Both Canned Pinto Beans with Liquids and Boiled Cauliflower contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Pinto Beans with Liquids have 3.6 times more Energy, 3.7 times more Carbohydrate, 2 times more Fiber and 2.5 times more Protein than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 1.4 times more Omega 3 and 2 times more Sugars than Canned Pinto Beans Solids and Liquids.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• Both Canned Pinto Beans Solids and Liquids as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in seven ounces.