Comparing Nutrients in 100 grams Boiled Sprouted Mung Beans with Salt VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Mung Beans with Salt	35%	3%	62%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled Sprouted Mung Beans with Salt	Cauliflower	Recommended Dietary Allowance
Energy	0.66% 19kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.094% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.77% 3.6g	3.82% 4.97g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	2.63% 1.9g	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	1.34% 0.97g	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	% 0.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	2.1% 0.8g	5.26% 2g	38g per day for Men 19-50 years
Protein	3.63% 2.03g	3.43% 1.92g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Mung Beans with Salt	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.85% 0.1mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.86% 0.24mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.15% 0.054mg	14% 0.18mg	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	7.25% 29μg	14.3% 57μg	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	12.7% 11.4mg	53.6% 48.2mg	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	0.47% 0.07mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Mung Beans with Salt	Cauliflower	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	4.33% 0.039mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	8.13% 0.65mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	6.74% 0.16mg	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	4% 28mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	2.97% 101mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	16.4% 246mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.52% 93g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Mung Beans with Salt VS Cauliflower per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Sprouted Mung Beans with Salt vs Cauliflower:

• 100 grams of Boiled Sprouted Mung Beans with Salt have 1.7 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.5 times more Vitamin K than Cauliflower.
• While 100 g of Raw Cauliflower contain 2.7 times more Vitamin B5, 3.4 times more Vitamin B6, 2 times more Vitamin B9 and 4.2 times more Vitamin C than Boiled and Drained Sprouted Mung Beans with Salt.
• Both Boiled Sprouted Mung Beans with Salt and Cauliflower provide similar amounts of Vitamin B1 per 100 grams.
• Both Boiled and Drained Sprouted Mung Beans with Salt as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Boiled Sprouted Mung Beans with Salt vs Cauliflower:

• 100 grams of Boiled Sprouted Mung Beans with Salt have 3.1 times more Copper, 1.5 times more Iron, 8.2 times more Sodium and 1.7 times more Zinc than Cauliflower.
• While 100 g of Raw Cauliflower contain 1.8 times more Calcium, 1.6 times more Phosphorus and 3 times more Potassium than Boiled and Drained Sprouted Mung Beans with Salt.
• Both Boiled Sprouted Mung Beans with Salt and Cauliflower contain similar levels of Magnesium, Manganese and Water per 100 grams.
• 100 grams of Boiled Sprouted Mung Beans with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Sprouted Mung Beans with Salt as well as Raw Cauliflower lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Sprouted Mung Beans with Salt have 1.5 times more Sugars than Cauliflower.
• While 100 g of Raw Cauliflower contain 1.4 times more Carbohydrate and 2.5 times more Fiber than Boiled and Drained Sprouted Mung Beans with Salt.
• Both Boiled Sprouted Mung Beans with Salt and Cauliflower offer comparable quantities of Protein per 100 grams.
• Both Boiled and Drained Sprouted Mung Beans with Salt as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.