Comparing Nutrients in 7 ounces Boiled Mungo Beans VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Mungo Beans	28%	5%	67%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Boiled Mungo Beans	Boiled Cauliflower	Recommended Dietary Allowance
Energy	7.2% 208kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	41.5% 0.66g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.4g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	5.5% 4g	5.7% 4.13g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	12% 4.56g	38g per day for Men 19-50 years
Protein	26.7% 15g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	26.4% 0.34mg	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	46.6% 187μg	22% 87.3μg	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	2.2% 2mg	98% 88mg	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	2% 0.3mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mungo Beans	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	10.5% 105mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	3.97% 0.036mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	43.4% 3.47mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	11.4% 0.26mg	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	44.2% 310mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.9% 144g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mungo Beans VS Boiled Cauliflower per 7 oz

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

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

• 7 ounces of Boiled Mungo Beans have 3.6 times more Vitamin B1, 1.4 times more Vitamin B2, 3.7 times more Vitamin B3 and 2.1 times more Vitamin B9 than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 3 times more Vitamin B6, 44.3 times more Vitamin C and 5.1 times more Vitamin K than Boiled Mungo Beans.
• Both Boiled Mungo Beans and Boiled Cauliflower provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Mungo Beans have insufficient amounts of Vitamin C
• Both Boiled Mungo Beans as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Mungo Beans vs Boiled Cauliflower:

• 7 ounces of Boiled Mungo Beans have 3.3 times more Calcium, 7.7 times more Copper, 5.5 times more Iron, 7 times more Magnesium, 3.1 times more Manganese, 4.9 times more Phosphorus, 1.6 times more Potassium, 4.2 times more Selenium and 4.9 times more Zinc than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 1.3 times more Water than Boiled Mungo Beans.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Mungo Beans have 4.6 times more Energy, 2 times more Omega 3, 4.5 times more Carbohydrate, 2.8 times more Fiber and 4.1 times more Protein than Boiled Cauliflower.
• Both Boiled Mungo Beans and Boiled Cauliflower offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• Both Boiled Mungo Beans as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in seven ounces.