Comparing Nutrients in 7 ounces Cauliflower VS Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Mung Beans	27%	3%	70%

Macro Nutrients

	Cauliflower	Mung 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	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	4.17% 0.71g	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	96% 124g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	18% 13g	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	85% 32.3g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	84.6% 47.3g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	58.3% 0.76mg	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	310% 1240μg	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	10.6% 9.53mg	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	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Mung Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	207% 1.87mg	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	167% 13.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	89.3% 375mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	89.3% 2.05mg	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	104% 728mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	72.7% 2473mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Mung Beans per 7 oz

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

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

• 7 ounces of Cauliflower have 10 times more Vitamin C and 1.7 times more Vitamin K than Mung Beans.
• While 7 oz of Raw Mung Beans contain 12.4 times more Vitamin B1, 3.9 times more Vitamin B2, 4.4 times more Vitamin B3, 2.9 times more Vitamin B5, 2.1 times more Vitamin B6, 11 times more Vitamin B9 and 6.4 times more Vitamin E than Raw Cauliflower.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both Raw Cauliflower as well as Raw Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Mung Beans:

• 7 ounces of Cauliflower have 2 times more Sodium and 10.2 times more Water than Mung Beans.
• While 7 oz of Raw Mung Beans contain 6 times more Calcium, 24.1 times more Copper, 16 times more Iron, 12.6 times more Magnesium, 6.7 times more Manganese, 8.3 times more Phosphorus, 4.2 times more Potassium, 13.7 times more Selenium and 9.9 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 Mung Beans contain 13.9 times more Energy, 22.3 times more Omega 6, 12.6 times more Carbohydrate, 3.5 times more Sugars, 8.2 times more Fiber and 12.4 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Raw Cauliflower as well as Raw Mung Beans provide inadequate amounts of Omega 3 in seven ounces.