Comparing Nutrients in 7 ounces CauliflowerVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Cauliflower

26%

66%

California Red Kidney Beans

29%

70%

7 oz ▼

Macro Nutrients

Cauliflowervs California Red Kidney Beans

1.7%49.6kcal

Energy

22.6%655kcal

49.6 kcalvs655 kcal

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

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0.57%0.56g

Fat

0.51%0.5g

0.56 gvs0.5 g

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

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0.81%0.26g

Saturated Fat

0.22%0.071g

0.26 gvs0.071 g

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

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1.86%0.03g

Omega 3

10.4%0.17g

0.03 gvs0.17 g

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

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0.19%0.032g

Omega 6

0.63%0.11g

0.032 gvs0.11 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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7.6%9.86g

Carbohydrate

91%119g

9.86 gvs119 g

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

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5.23%3.8g

Sugars

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

3.8 gvsNA g

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

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2.66%1.92g

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]

1.92 gvsNA g

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

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%1.87g

Glucose

1.87 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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10.4%3.97g

Fiber

130%49.4g

3.97 gvs49.4 g

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

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6.8%3.8g

Protein

86.4%48.4g

3.8 gvs48.4 g

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

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Vitamins

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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8.27%0.099mg

Vitamin B1

87.5%1.05mg

Thiamine

0.099 mgvs1.05 mg

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

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9.16%0.12mg

Vitamin B2

33.4%0.43mg

Riboflavin

0.12 mgvs0.43 mg

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

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6.3%1mg

Vitamin B3

25.5%4.1mg

Niacin, nicotinic acid, niacinamide

1 mgvs4.1 mg

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

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26.5%1.32mg

Vitamin B5

31%1.55mg

Pantothenic acid

1.32 mgvs1.55 mg

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

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28%0.37mg

Vitamin B6

60.6%0.79mg

Pyridoxine

0.37 mgvs0.79 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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28.3%113μg

Vitamin B9

195%782μg

Folates and Folic Acid

113 μgvs782 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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106%96mg

Vitamin C

9.92%8.93mg

Ascorbic acid

96 mgvs8.93 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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1.06%0.16mg

Vitamin E

Tocopherols and Tocotrienols

0.16 mgvsNA mg

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

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25.6%30.8μg

Vitamin K

Phytomenadione or phylloquinone

30.8 μgvsNA μg

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

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Minerals

Cauliflowervs California Red Kidney Beans

4.37%43.7mg

Calcium

38.7%387mg

43.7 mgvs387 mg

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

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8.6%0.077mg

Copper

243%2.2mg

0.077 mgvs2.2 mg

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

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0.05%2μg

Fluoride

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

2 μgvsNA μg

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

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10.4%0.83mg

Iron

232%18.6mg

0.83 mgvs18.6 mg

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

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7.1%29.8mg

Magnesium

75.6%318mg

29.8 mgvs318 mg

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

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13.4%0.31mg

Manganese

86.3%2mg

0.31 mgvs2 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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12.5%87.3mg

Phosphorus

115%804mg

87.3 mgvs804 mg

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

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17.5%593mg

Potassium

87%2957mg

593 mgvs2957 mg

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

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2.16%1.2μg

Selenium

11.5%6.35μg

1.2 μgvs6.35 μg

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

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3.97%59.5mg

Sodium

1.46%22mg

59.5 mgvs22 mg

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

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4.87%0.54mg

Zinc

46%5.06mg

0.54 mgvs5.06 mg

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

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4.94%183g

Water

0.63%23.3g

183 gvs23.3 g

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

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Lets compare vitamin content per 7 ounces of Cauliflower vs California Red Kidney Beans:

Raw Cauliflower has 10.7 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 10.6 times more Vitamin B1, 3.7 times more Vitamin B2, 4.1 times more Vitamin B3, 2.2 times more Vitamin B6 and 6.9 times more Vitamin B9 than Raw Cauliflower.
Both Raw Cauliflower and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 7 oz.
Both Raw Cauliflower as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cauliflower vs California Red Kidney Beans:

Raw Cauliflower has 2.7 times more Sodium and 7.8 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 8.9 times more Calcium, 28.2 times more Copper, 22.3 times more Iron, 10.7 times more Magnesium, 6.5 times more Manganese, 9.2 times more Phosphorus, 5 times more Potassium, 5.3 times more Selenium and 9.4 times more Zinc than Raw Cauliflower.

Comparison of macro-nutrients per 7 ounces:

Raw California Red Kidney Beans contain 13.2 times more Energy, 5.6 times more Omega 3, 12 times more Carbohydrate, 12.5 times more Fiber and 12.7 times more Protein than Raw Cauliflower.
Both Raw Cauliflower as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

CauliflowerVS Boiled CauliflowerCalifornia Red Kidney BeansVS Boiled CauliflowerCauliflowerVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 7 ounces CauliflowerVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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