Comparing Nutrients in 100 grams Cauliflower VS Boiled White Beans

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled White Beans	27%	2%	71%

Macro Nutrients

	Cauliflower	Boiled White Beans	Recommended Dietary Allowance
Energy	0.86% 25kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	0.49% 0.083g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	0.47% 0.34g	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	16.6% 6.3g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	17.4% 9.73g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled White 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	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	0.88% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.15% 0.093mg	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	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	53.6% 48.2mg	0% 0mg	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	6.27% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled White Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	32% 0.29mg	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	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	27.7% 0.64mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	16.5% 561mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	2.5% 92g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Boiled White Beans per 100 g

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

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

• 100 grams of Cauliflower have 1.3 times more Vitamin B2, 3.6 times more Vitamin B3, 2.9 times more Vitamin B5, 2 times more Vitamin B6, more Vitamin C and 4.4 times more Vitamin K than Boiled White Beans.
• While 100 g of Boiled White Beans contain 2.4 times more Vitamin B1, 1.4 times more Vitamin B9 and 11.8 times more Vitamin E than Raw Cauliflower.
• 100 grams of Cauliflower have insufficient amounts of Vitamin E
• 100 grams of Boiled White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Cauliflower as well as Boiled White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Cauliflower have 5 times more Sodium and 1.5 times more Water than Boiled White Beans.
• While 100 g of Boiled White Beans contain 4.1 times more Calcium, 7.4 times more Copper, 8.8 times more Iron, 4.2 times more Magnesium, 4.1 times more Manganese, 2.6 times more Phosphorus, 1.9 times more Potassium, 2.2 times more Selenium and 5.1 times more Zinc than Raw Cauliflower.
• 100 grams of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cauliflower have 5.6 times more Sugars than Boiled White Beans.
• While 100 g of Boiled White Beans contain 5.6 times more Energy, 4.6 times more Omega 3, 5 times more Carbohydrate, 3.2 times more Fiber and 5.1 times more Protein than Raw Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Cauliflower as well as Boiled White Beans provide inadequate amounts of Omega 6 in 100 grams.