Comparing Nutrients in 100 grams Boiled Cauliflower VS Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Mung Beans	27%	3%	70%

Macro Nutrients

	Boiled Cauliflower	Mung Beans	Recommended Dietary Allowance
Energy	0.79% 23kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	2.1% 0.36g	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	48% 62.6g	130g per day for Men 19-50 years
Sugars	2.87% 2.08g	9.1% 6.6g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	42.6% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Mung Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	51.8% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.56% 0.41mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	38.2% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	29.4% 0.38mg	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	156% 625μg	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	5.33% 4.8mg	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	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 14μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Mung Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	13.2% 132mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	105% 0.94mg	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	84.3% 6.74mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	45% 1.04mg	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	52.4% 367mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	36.6% 1246mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.24% 9.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Mung Beans per 100 g

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

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

• 100 grams of Boiled Cauliflower have 9.2 times more Vitamin C and 1.5 times more Vitamin K than Mung Beans.
• While 100 g of Raw Mung Beans contain 14.8 times more Vitamin B1, 4.5 times more Vitamin B2, 5.5 times more Vitamin B3, 3.8 times more Vitamin B5, 2.2 times more Vitamin B6, 14.2 times more Vitamin B9 and 7.3 times more Vitamin E than Boiled and Drained Cauliflower.
• 100 grams of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Boiled and Drained Cauliflower as well as Raw Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Cauliflower vs Mung Beans:

• 100 grams of Boiled Cauliflower have 10.3 times more Water than Mung Beans.
• While 100 g of Raw Mung Beans contain 8.3 times more Calcium, 52.3 times more Copper, 21.1 times more Iron, 21 times more Magnesium, 7.8 times more Manganese, 11.5 times more Phosphorus, 8.8 times more Potassium, 13.7 times more Selenium and 15.8 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 6.2 times more Omega 3 than Mung Beans.
• While 100 g of Raw Mung Beans contain 15.1 times more Energy, 7.1 times more Omega 6, 15.2 times more Carbohydrate, 3.2 times more Sugars, 7.1 times more Fiber and 13 times more Protein than Boiled and Drained Cauliflower.
• 100 grams of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6
• 100 grams of Mung Beans provide inadequate amounts of Omega 3