Comparing Nutrients in 500 calories Cooked Frozen CauliflowerVS California Red Kidney Beans

Weight per 500 calories

Cooked Frozen Cauliflower

2632g

California Red Kidney Beans

152g

Raw California Red Kidney Beans have 17.4 times more energy per unit of mass than Boiled and Drained Frozen Cauliflower, which is high in comparison to other foods. Cooked Frozen Cauliflower having very low energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Cauliflower or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Cauliflower

27%

65%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

Cooked Frozen Cauliflowervs California Red Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.97%5.8g

Fat

0.39%0.38g

5.8 gvs0.38 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.8%0.89g

Saturated Fat

0.17%0.055g

0.89 gvs0.055 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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133%2.13g

Omega 3

7.95%0.13g

2.13 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.7%0.63g

Omega 6

0.48%0.082g

0.63 gvs0.082 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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76%99g

Carbohydrate

69.7%91g

99 gvs91 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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38%27.6g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

27.6 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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187%71g

Fiber

99%37.7g

71 gvs37.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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75.7%42.4g

Protein

66%37g

42.4 gvs37 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Frozen Cauliflowervs California Red Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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81%0.97mg

Vitamin B1

66.8%0.8mg

Thiamine

0.97 mgvs0.8 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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107%1.4mg

Vitamin B2

25.5%0.33mg

Riboflavin

1.4 mgvs0.33 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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51%8.16mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

8.16 mgvs3.12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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51.6%2.58mg

Vitamin B5

23.6%1.2mg

Pantothenic acid

2.58 mgvs1.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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178%2.3mg

Vitamin B6

46.3%0.6mg

Pyridoxine

2.3 mgvs0.6 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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270%1079μg

Vitamin B9

149%597μg

Folates and Folic Acid

1079 μgvs597 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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915%824mg

Vitamin C

7.58%6.8mg

Ascorbic acid

824 mgvs6.8 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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10.5%1.58mg

Vitamin E

Tocopherols and Tocotrienols

1.58 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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261%313μg

Vitamin K

Phytomenadione or phylloquinone

313 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Frozen Cauliflowervs California Red Kidney Beans

44.7%447mg

Calcium

29.5%295mg

447 mgvs295 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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70%0.63mg

Copper

185%1.67mg

0.63 mgvs1.67 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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135%10.8mg

Iron

177%14mg

10.8 mgvs14 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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56.4%237mg

Magnesium

57.7%242mg

237 mgvs242 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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172%3.95mg

Manganese

66%1.5mg

3.95 mgvs1.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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90%632mg

Phosphorus

87.7%614mg

632 mgvs614 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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108%3658mg

Potassium

66.4%2258mg

3658 mgvs2258 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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28.7%15.8μg

Selenium

8.8%4.85μg

15.8 μgvs4.85 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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31.6%474mg

Sodium

1.1%16.7mg

474 mgvs16.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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31%3.42mg

Zinc

35%3.86mg

3.42 mgvs3.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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67%2474g

Water

0.48%18g

2474 gvs18 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cooked Frozen Cauliflower vs California Red Kidney Beans:

Boiled and Drained Frozen Cauliflower has 1.2 times more Vitamin B1, 4.2 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B5, 3.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 120.8 times more Vitamin C than Raw California Red Kidney Beans.
Both Boiled and Drained Frozen Cauliflower as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Cauliflower vs California Red Kidney Beans:

Boiled and Drained Frozen Cauliflower has 1.5 times more Calcium, 2.6 times more Manganese, 1.6 times more Potassium, 3.3 times more Selenium, 28.4 times more Sodium and 138.9 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.6 times more Copper and 1.3 times more Iron than Boiled and Drained Frozen Cauliflower.
Both Boiled and Drained Frozen Cauliflower and Raw California Red Kidney Beans have similar amounts of Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Frozen Cauliflower has 15.3 times more Fat, 16.7 times more Omega 3 and 1.9 times more Fiber than Raw California Red Kidney Beans.
Both Boiled and Drained Frozen Cauliflower and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Boiled and Drained Frozen Cauliflower as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Frozen CauliflowerVS CeleriacCalifornia Red Kidney BeansVS CeleriacCooked Frozen CauliflowerVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Cooked Frozen CauliflowerVS California Red Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Frozen Cauliflower or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: