Comparing Nutrients in 100 calories Frozen Cauliflower VS California Red Kidney Beans

Weight per 100 calories

• Frozen Cauliflower: 417g
• California Red Kidney Beans: 30.3g

Raw California Red Kidney Beans have 13.8 times more energy per unit of mass than Frozen Cauliflower, Unprepared, which is high in comparison to other foods. Frozen Cauliflower having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Cauliflower or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Cauliflower	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.16% 1.13g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	14% 18g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	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	25.2% 9.6g	20% 7.55g	38g per day for Men 19-50 years
Protein	15% 8.38g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.46% 4.17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.4% 0.29mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	9.25% 0.12mg	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	66.7% 267μg	30% 119μg	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	226% 203mg	1.5% 1.36mg	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	1.94% 0.29mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.17% 92mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	37% 0.33mg	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	28% 2.25mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	13% 0.3mg	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	21% 146mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	23.7% 804mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	10.4% 385g	0.096% 3.56g	3700g per day for Men 19-50 years

Frozen Cauliflower VS California Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Cauliflower or California Red Kidney Beans?

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

• 100 calories of Frozen Cauliflower have 1.3 times more Vitamin B1, 4.4 times more Vitamin B2, 2.9 times more Vitamin B3, 2.4 times more Vitamin B5, 4.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 149.1 times more Vitamin C than California Red Kidney Beans.
• 100 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Frozen Cauliflower, Unprepared as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Frozen Cauliflower have 1.6 times more Calcium, 2.7 times more Manganese, 1.8 times more Potassium, 3.4 times more Selenium, 30 times more Sodium and 108.3 times more Water than California Red Kidney Beans.
• While 100 kcal of Raw California Red Kidney Beans contain 2.6 times more Copper and 1.3 times more Iron than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and California Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Zinc per 100 calories.
• 100 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Cauliflower have 16 times more Omega 3 and 1.3 times more Fiber than California Red Kidney Beans.
• Both Frozen Cauliflower and California Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Frozen Cauliflower, Unprepared as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.