Comparing Nutrients in 7 ounces Cauliflower VS Canned Refried Beans

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Cauliflower	Canned Refried Beans	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	4.1% 4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	4.2% 0.72g	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	20.7% 27g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	1.48% 1.07g	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	% 1.07g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	17.6% 9.9g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Canned Refried 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	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	7.5% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	15.7% 0.2mg	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	5.46% 22μg	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	13.2% 12mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Canned Refried Beans	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	28.4% 0.26mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	25% 0.57mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.17% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Canned Refried Beans per 7 oz

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

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

• 7 ounces of Cauliflower have 1.4 times more Vitamin B3, 3.5 times more Vitamin B5, 1.8 times more Vitamin B6, 5.2 times more Vitamin B9, 8 times more Vitamin C and 7.4 times more Vitamin K than Canned Refried Beans.
• While 7 oz of Canned Refried Beans contain 1.5 times more Vitamin B1 and 1.3 times more Vitamin B2 than Raw Cauliflower.
• 7 ounces of Canned Refried Beans have insufficient amounts of Vitamin K
• Both Raw Cauliflower as well as Canned Refried 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 Canned Refried Beans:

• 7 oz of Canned Refried Beans contain 1.3 times more Calcium, 3.3 times more Copper, 3.4 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 2.1 times more Phosphorus, 9.7 times more Selenium, 12.3 times more Sodium and 2.1 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Canned Refried Beans 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 ounces of Cauliflower have 3.5 times more Sugars than Canned Refried Beans.
• While 7 oz of Canned Refried Beans contain 3.6 times more Energy, 7.2 times more Fat, 11.3 times more Omega 3, 22.6 times more Omega 6, 2.7 times more Carbohydrate, 1.9 times more Fiber and 2.6 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6