Comparing Nutrients in 7 ounces Cauliflower VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Cauliflower	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.86g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	5.06% 3.67g	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	2.66% 1.92g	0% 0g	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	% 1.87g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.67g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	12.2% 0.16mg	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	28.3% 113μg	11.4% 45.6μg	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	106% 96mg	1.76% 1.6mg	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	1.06% 0.16mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	32.4% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	10.4% 0.83mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	25% 0.58mg	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	12.5% 87.3mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Canned Red Kidney Beans with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Cauliflower have 5.1 times more Vitamin B5, 2.3 times more Vitamin B6, 2.5 times more Vitamin B9, 60.3 times more Vitamin C and 3.8 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 2.1 times more Vitamin B1 than Raw Cauliflower.
• Both Cauliflower and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Canned Red Kidney Beans with Liquids:

• 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Calcium, 3.8 times more Copper, 3 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Selenium, 8.5 times more Sodium and 2.3 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Canned Red Kidney Beans with Liquids contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Red Kidney Beans Solids and Liquids contain 3.2 times more Energy, 3.4 times more Omega 3, 3 times more Carbohydrate, 2.2 times more Fiber and 2.7 times more Protein than Raw Cauliflower.
• Both Cauliflower and Canned Red Kidney Beans with Liquids offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Cauliflower as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.