Comparing Nutrients in 100 grams Boiled Kidney Beans VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Boiled Kidney Beans	Green Cauliflower	Recommended Dietary Allowance
Energy	4.38% 127kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	6.5% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	4.18% 3.03g	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	17% 6.4g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	5.27% 2.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	4.6% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	17% 0.22mg	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	32.5% 130μg	14.3% 57μg	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	1.33% 1.2mg	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	0.2% 0.03mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	17% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Green Cauliflower	Recommended Dietary Allowance
Calcium	3.5% 35mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	4.56% 0.041mg	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	27.8% 2.22mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	10.7% 0.25mg	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	19.7% 138mg	8.86% 62mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.43% 89.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Green Cauliflower:

• Boiled All Types Kidney Beans have 2 times more Vitamin B1 and 2.3 times more Vitamin B9 than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 3.2 times more Vitamin B5, 1.9 times more Vitamin B6, 73.4 times more Vitamin C and 2.4 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Green Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Green Cauliflower:

• Boiled All Types Kidney Beans have 5.3 times more Copper, 3 times more Iron, 2.1 times more Magnesium, 1.7 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium, 1.8 times more Selenium and 1.6 times more Zinc than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 23 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Green Cauliflower have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 4.1 times more Energy, 1.6 times more Omega 3, 3.7 times more Carbohydrate, 2 times more Fiber and 2.9 times more Protein than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 9.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Green Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.