Comparing Nutrients in 100 grams Soybeans VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Soybeans	Frozen Cauliflower	Recommended Dietary Allowance
Energy	15.4% 446kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	6.13% 0.098g	1.6g per day for Men 19-50 years
Omega 6	58.4% 9.93g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30g	3.6% 4.68g	130g per day for Men 19-50 years
Sugars	10% 7.33g	3.06% 2.22g	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	24.5% 9.3g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	65% 36.5g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	9.46% 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	94% 375μg	16% 64μg	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	6.67% 6mg	54.2% 48.8mg	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	5.67% 0.85mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 47μg	12.3% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	27.7% 277mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	3.44% 0.031mg	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	196% 15.7mg	6.75% 0.54mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	8.57% 0.2mg	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	101% 704mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	53% 1797mg	5.68% 193mg	3400mg per day for Men 19-50 years
Selenium	32.4% 18μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.23% 8.54g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Soybeans VS Frozen Cauliflower per 100 g

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

Lets compare vitamin content per 100 grams of Soybeans vs Frozen Cauliflower:

• 100 grams of Soybeans have 17.1 times more Vitamin B1, 12.4 times more Vitamin B2, 3.8 times more Vitamin B3, 5.8 times more Vitamin B5, 3.1 times more Vitamin B6, 5.9 times more Vitamin B9, 12.1 times more Vitamin E and 3.2 times more Vitamin K than Frozen Cauliflower.
• While 100 g of Frozen Cauliflower, Unprepared contain 8.1 times more Vitamin C than Raw Soybeans.
• 100 grams of Frozen Cauliflower have insufficient amounts of Vitamin E
• Both Raw Soybeans as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Soybeans vs Frozen Cauliflower:

• 100 grams of Soybeans have 12.6 times more Calcium, 53.5 times more Copper, 29.1 times more Iron, 23.3 times more Magnesium, 12.8 times more Manganese, 20.1 times more Phosphorus, 9.3 times more Potassium, 22.3 times more Selenium and 28.8 times more Zinc than Frozen Cauliflower.
• While 100 g of Frozen Cauliflower, Unprepared contain 10.8 times more Water than Raw Soybeans.
• 100 grams of Frozen Cauliflower lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Soybeans have 18.6 times more Energy, 73.9 times more Fat, 70.3 times more Saturated Fat, 13.6 times more Omega 3, 342.2 times more Omega 6, 6.4 times more Carbohydrate, 3.3 times more Sugars, 4 times more Fiber and 18.2 times more Protein than Frozen Cauliflower.
• 100 grams of Frozen Cauliflower provide inadequate amounts of Energy and Omega 6