Comparing Nutrients in 7 ounces Cauliflower VS Pinto Beans

Macros Ratio

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

Macro Nutrients

	Cauliflower	Pinto Beans	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	23.7% 689kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	2.5% 2.44g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	2% 0.34g	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	95% 124g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	5.78% 4.2g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.93g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	81% 30.8g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Pinto Beans	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	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	72.4% 0.94mg	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	260% 1042μg	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	14% 12.5mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Pinto Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	197% 1.77mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	99% 2.28mg	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	117% 816mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	81.3% 2764mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	101% 55.4μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	41% 4.52mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.61% 22.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Pinto Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Pinto Beans:

• 7 ounces of Cauliflower have 7.7 times more Vitamin C and 2.8 times more Vitamin K than Pinto Beans.
• While 7 oz of Raw Pinto Beans contain 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 Raw Cauliflower.
• Both Cauliflower and Pinto Beans provide similar amounts of Vitamin B5 per seven ounces.
• Both Raw Cauliflower as well as Raw Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Pinto Beans:

• 7 ounces of Cauliflower have 2.5 times more Sodium and 8.1 times more Water than Pinto Beans.
• While 7 oz of Raw Pinto Beans contain 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 Raw Cauliflower.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Pinto Beans contain 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 Raw Cauliflower.
• Both Cauliflower and Pinto Beans 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 Raw Pinto Beans provide inadequate amounts of Omega 6 in seven ounces.