Comparing Nutrients in 100 grams Cauliflower VS Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Broadbeans	30%	4%	66%

Macro Nutrients

	Cauliflower	Broadbeans	Recommended Dietary Allowance
Energy	0.86% 25kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	2.88% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	3.4% 0.58g	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	45% 58.3g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	7.86% 5.7g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	28% 0.37mg	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	106% 423μg	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	1.56% 1.4mg	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	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Broadbeans	Recommended Dietary Allowance
Calcium	2.2% 22mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	92% 0.82mg	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	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	45.7% 192mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	70.7% 1.63mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	31.2% 1062mg	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	2% 30mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Broadbeans per 100 g

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

Lets compare vitamin content per 100 grams of Cauliflower vs Broadbeans :

• 100 grams of Cauliflower have 34.4 times more Vitamin C and 1.7 times more Vitamin K than Broadbeans .
• While 100 g of Raw Broadbeans contain 11.1 times more Vitamin B1, 5.6 times more Vitamin B2, 5.6 times more Vitamin B3, 1.5 times more Vitamin B5, 2 times more Vitamin B6 and 7.4 times more Vitamin B9 than Raw Cauliflower.
• 100 grams of Broadbeans have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Raw Broadbeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Broadbeans :

• 100 grams of Cauliflower have 2.3 times more Sodium and 8.4 times more Water than Broadbeans .
• While 100 g of Raw Broadbeans contain 4.7 times more Calcium, 21.1 times more Copper, 16 times more Iron, 12.8 times more Magnesium, 10.5 times more Manganese, 9.6 times more Phosphorus, 3.6 times more Potassium, 13.7 times more Selenium and 11.6 times more Zinc than Raw Cauliflower.
• 100 grams of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Broadbeans contain 13.6 times more Energy, 3.1 times more Omega 3, 36.3 times more Omega 6, 11.7 times more Carbohydrate, 3 times more Sugars, 12.5 times more Fiber and 13.6 times more Protein than Raw Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6