Comparing Nutrients in 100 grams Cauliflower VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cauliflower	California Red Kidney Beans	Recommended Dietary Allowance
Energy	0.86% 25kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.82% 4.97g	46% 59.8g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	1.34% 0.97g	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	% 0.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	65.5% 25g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	30.5% 0.4mg	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	99% 394μg	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	53.6% 48.2mg	5% 4.5mg	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	0.53% 0.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	122% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	5.25% 0.42mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	43.5% 1mg	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	6.3% 44mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• Raw Cauliflower has 10.7 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 10.6 times more Vitamin B1, 3.7 times more Vitamin B2, 4.1 times more Vitamin B3, 2.2 times more Vitamin B6 and 6.9 times more Vitamin B9 than Raw Cauliflower.
• Both Raw Cauliflower and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 100 g.
• Both Raw Cauliflower as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Raw Cauliflower has 2.7 times more Sodium and 7.8 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.9 times more Calcium, 28.2 times more Copper, 22.3 times more Iron, 10.7 times more Magnesium, 6.5 times more Manganese, 9.2 times more Phosphorus, 5 times more Potassium, 5.3 times more Selenium and 9.4 times more Zinc than Raw Cauliflower.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans contain 13.2 times more Energy, 5.6 times more Omega 3, 12 times more Carbohydrate, 12.5 times more Fiber and 12.7 times more Protein than Raw Cauliflower.
• Both Raw Cauliflower as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.