Comparing Nutrients in 100 grams Green Cauliflower VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Green Cauliflower	30%	7%	63%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Green Cauliflower	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.07% 31kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	6.5% 0.1g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.7% 6.1g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	4.18% 3.03g	NA	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	8.42% 3.2g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	5.27% 2.95g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Green Cauliflower	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.85% 0.1mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.73mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	8% 0.1mg	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	14.3% 57μg	18.5% 74μg	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	98% 88mg	1.33% 1.2mg	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	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Cauliflower	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.3% 33mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	4.56% 0.041mg	32% 0.29mg	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	9.13% 0.73mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	14% 0.32mg	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	8.86% 62mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	2.43% 89.8g	1.8% 67g	3700g per day for Men 19-50 years

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

• Raw Green Cauliflower has 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 3.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 73.4 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Vitamin B1 and 1.3 times more Vitamin B9 than Raw Green Cauliflower.
• Both Raw Green Cauliflower as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Raw Green Cauliflower has 5.8 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2 times more Calcium, 7 times more Copper, 4.1 times more Iron, 2.4 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium and 1.3 times more Zinc than Raw Green Cauliflower.

Comparison of macro-nutrients per 100 grams:

• Raw Green Cauliflower has 3.3 times more Omega 3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4 times more Energy, 3.7 times more Carbohydrate, 2.9 times more Fiber and 3.1 times more Protein than Raw Green Cauliflower.
• Both Raw Green Cauliflower as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.