Comparing Nutrients in 7 ounces Boiled Soybeans VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled Soybeans	Cauliflower	Recommended Dietary Allowance
Energy	11.8% 341kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	8.04% 2.57g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	52% 8.86g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	64.5% 36g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.95% 0.79mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	28% 0.37mg	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	26.8% 107μg	28.3% 113μg	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	3.75% 3.37mg	106% 96mg	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	4.63% 0.69mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Cauliflower	Recommended Dietary Allowance
Calcium	20.2% 202mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	89.7% 0.81mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	128% 10.2mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	13.4% 0.31mg	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	69.5% 486mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	30% 1022mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	3.35% 124g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans VS Cauliflower per 7 oz

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

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

• 7 ounces of Boiled Soybeans have 3.1 times more Vitamin B1, 4.8 times more Vitamin B2, 1.3 times more Vitamin B6, 4.4 times more Vitamin E and 1.2 times more Vitamin K than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.3 times more Vitamin B3, 3.7 times more Vitamin B5 and 28.4 times more Vitamin C than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Cauliflower provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Soybeans have insufficient amounts of Vitamin C
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both Boiled Soybeans no Salt as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Soybeans vs Cauliflower:

• 7 ounces of Boiled Soybeans have 4.6 times more Calcium, 10.4 times more Copper, 12.2 times more Iron, 5.7 times more Magnesium, 5.3 times more Manganese, 5.6 times more Phosphorus, 1.7 times more Potassium, 12.2 times more Selenium and 4.3 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 30 times more Sodium and 1.5 times more Water than Boiled Soybeans no Salt.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Soybeans have 6.9 times more Energy, 32 times more Fat, 10 times more Saturated Fat, 39.9 times more Omega 3, 279.1 times more Omega 6, 1.7 times more Carbohydrate, 1.6 times more Sugars, 3 times more Fiber and 9.5 times more Protein than Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6