Comparing Nutrients in 7 ounces Pinto Beans VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
Cauliflower	26%	8%	66%

Macro Nutrients

	Pinto Beans	Cauliflower	Recommended Dietary Allowance
Energy	23.7% 689kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.44g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	29.4% 0.47g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	95% 124g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	5.78% 4.2g	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	0% 0g	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	% 0.26g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 3.93g	% 0g	g per day for Men 19-50 years
Fiber	81% 30.8g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	76% 42.5g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	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	118% 1.4mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	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	260% 1042μg	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	14% 12.5mg	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	2.78% 0.42mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	Cauliflower	Recommended Dietary Allowance
Calcium	22.4% 224mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	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	126% 10mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	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	117% 816mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	81.3% 2764mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	101% 55.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	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	0.61% 22.5g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinto Beans VS Cauliflower per 7 oz

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

• 7 ounces of Pinto Beans have 14.3 times more Vitamin B1, 3.5 times more Vitamin B2, 2.3 times more Vitamin B3, 2.6 times more Vitamin B6 and 9.2 times more Vitamin B9 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 7.7 times more Vitamin C and 2.8 times more Vitamin K than Raw Pinto Beans.
• Both Pinto Beans and Cauliflower provide similar amounts of Vitamin B5 per seven ounces.
• Both Raw Pinto Beans 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 Pinto Beans vs Cauliflower:

• 7 ounces of Pinto Beans have 5.1 times more Calcium, 22.9 times more Copper, 12.1 times more Iron, 11.7 times more Magnesium, 7.4 times more Manganese, 9.3 times more Phosphorus, 4.7 times more Potassium, 46.5 times more Selenium and 8.4 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.5 times more Sodium and 8.1 times more Water than Raw Pinto Beans.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pinto Beans have 13.9 times more Energy, 15.8 times more Omega 3, 12.6 times more Carbohydrate, 7.8 times more Fiber and 11.2 times more Protein than Cauliflower.
• Both Pinto Beans and Cauliflower offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Pinto Beans as well as Raw Cauliflower provide inadequate amounts of Omega 6 in seven ounces.