Comparing Nutrients in 7 ounces Cooked Green Cauliflower with Salt VS California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Cooked Green Cauliflower with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	NA	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	17.2% 6.55g	130% 49.4g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.45% 1.35mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	60.6% 0.79mg	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	20.3% 81.4μg	195% 782μg	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	160% 144mg	9.92% 8.93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	243% 2.2mg	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	18% 1.43mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	86.3% 2mg	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	16% 113mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	34.3% 514mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Green Cauliflower with Salt VS California Red Kidney Beans per 7 oz

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

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

• 7 ounces of Cooked Green Cauliflower with Salt have 16.1 times more Vitamin C than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 7.6 times more Vitamin B1, 2.2 times more Vitamin B2, 3 times more Vitamin B3, 1.9 times more Vitamin B6 and 9.6 times more Vitamin B9 than Cooked Green Cauliflower with Salt.
• Both Cooked Green Cauliflower with Salt and California Red Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• Both Cooked Green Cauliflower with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Green Cauliflower with Salt vs California Red Kidney Beans:

• 7 ounces of Cooked Green Cauliflower with Salt have 23.5 times more Sodium and 7.6 times more Water than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 6.1 times more Calcium, 27.5 times more Copper, 13 times more Iron, 8.4 times more Magnesium, 4.1 times more Manganese, 7.1 times more Phosphorus, 5.4 times more Potassium, 4 times more Selenium and 4 times more Zinc than Cooked Green Cauliflower with Salt.
• 7 ounces of Cooked Green Cauliflower with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Green Cauliflower with Salt have 1.3 times more Omega 3 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 10.3 times more Energy, 9.5 times more Carbohydrate, 7.5 times more Fiber and 8 times more Protein than Cooked Green Cauliflower with Salt.
• 7 ounces of Cooked Green Cauliflower with Salt provide inadequate amounts of Energy
• Both Cooked Green Cauliflower with Salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.