Comparing Nutrients in 100 grams Boiled Cauliflower VS Canned Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Canned Great Northern Beans	25%	3%	72%

Macro Nutrients

	Boiled Cauliflower	Canned Great Northern Beans	Recommended Dietary Allowance
Energy	0.79% 23kcal	3.93% 114kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.52% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.16% 4.1g	16% 21g	130g per day for Men 19-50 years
Sugars	2.87% 2.08g	1.94% 1.4g	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	6.05% 2.3g	13% 4.9g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	13% 7.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Canned Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.56% 0.41mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	8.15% 0.11mg	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	11% 44μg	20.3% 81μg	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	49.2% 44.3mg	1.44% 1.3mg	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	0.47% 0.07mg	5.27% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 14μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	17.8% 0.16mg	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	4% 0.32mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	17.7% 0.41mg	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	4.57% 32mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Canned Great Northern Beans per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Cauliflower versus 100 g of Canned Great Northern Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Cauliflower vs Canned Great Northern Beans:

• 100 grams of Boiled Cauliflower have 1.8 times more Vitamin B5, 1.6 times more Vitamin B6, 34.1 times more Vitamin C and 4.6 times more Vitamin K than Canned Great Northern Beans.
• While 100 g of Canned Great Northern Beans contain 3.4 times more Vitamin B1, 1.8 times more Vitamin B9 and 11.3 times more Vitamin E than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Canned Great Northern Beans provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Boiled Cauliflower have insufficient amounts of Vitamin E
• 100 grams of Canned Great Northern Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Canned Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Cauliflower vs Canned Great Northern Beans:

• 100 grams of Boiled Cauliflower have 1.3 times more Water than Canned Great Northern Beans.
• While 100 g of Canned Great Northern Beans contain 3.3 times more Calcium, 8.9 times more Copper, 4.9 times more Iron, 5.7 times more Magnesium, 3.1 times more Manganese, 4.3 times more Phosphorus, 2.5 times more Potassium, 6.8 times more Selenium, 24.7 times more Sodium and 3.8 times more Zinc than Boiled and Drained Cauliflower.
• 100 grams of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Cauliflower have 2.3 times more Omega 3 and 1.5 times more Sugars than Canned Great Northern Beans.
• While 100 g of Canned Great Northern Beans contain 5 times more Energy, 5.1 times more Carbohydrate, 2.1 times more Fiber and 4 times more Protein than Boiled and Drained Cauliflower.
• 100 grams of Boiled Cauliflower provide inadequate amounts of Energy
• Both Boiled and Drained Cauliflower as well as Canned Great Northern Beans provide inadequate amounts of Omega 6 in 100 grams.