Comparing Nutrients in 7 ounces Cauliflower VS Boiled Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled Mung Beans	26%	3%	71%

Macro Nutrients

	Cauliflower	Boiled Mung Beans	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.4% 0.24g	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	29.2% 38g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	5.47% 3.97g	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	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	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	39.7% 15g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	7.16% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	10.2% 0.13mg	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	79% 316μg	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	2.2% 2mg	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% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled Mung Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	34.4% 0.31mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	25.7% 0.59mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	4.94% 183g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Boiled Mung Beans per 7 oz

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

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

• 7 ounces of Cauliflower have 1.6 times more Vitamin B5, 2.7 times more Vitamin B6, 48.2 times more Vitamin C and 5.7 times more Vitamin K than Boiled Mung Beans.
• While 7 oz of Boiled Mung Beans contain 3.3 times more Vitamin B1 and 2.8 times more Vitamin B9 than Raw Cauliflower.
• Both Cauliflower and Boiled Mung Beans provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Boiled Mung Beans have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Boiled Mung 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 Boiled Mung Beans:

• 7 ounces of Cauliflower have 15 times more Sodium and 1.3 times more Water than Boiled Mung Beans.
• While 7 oz of Boiled Mung Beans contain 4 times more Copper, 3.3 times more Iron, 3.2 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 4.2 times more Selenium and 3.1 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Boiled Mung Beans contain similar levels of Calcium and Potassium per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Mung Beans contain 4.2 times more Energy, 3.9 times more Carbohydrate, 3.8 times more Fiber and 3.7 times more Protein than Raw Cauliflower.
• Both Cauliflower and Boiled Mung Beans offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Boiled Mung Beans provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.