Comparing Nutrients in 100 calories CauliflowerVS Boiled Kidney Beans

Weight per 100 calories

Cauliflower

400g

Boiled Kidney Beans

78.7g

Boiled All Types Kidney Beans have 5.1 times more energy per unit of mass than Raw Cauliflower, which is average in comparison to other foods. Cauliflower having very low energy density.

Which food has more nutrients per 100 calories - Cauliflower or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cauliflower

26%

66%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Cauliflowervs Boiled Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.15%1.12g

Fat

0.41%0.39g

1.12 gvs0.39 g

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

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1.63%0.52g

Saturated Fat

0.18%0.057g

0.52 gvs0.057 g

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

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3.75%0.06g

Omega 3

8.37%0.13g

0.06 gvs0.13 g

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

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0.38%0.064g

Omega 6

0.5%0.085g

0.064 gvs0.085 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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15.3%20g

Carbohydrate

14%18g

20 gvs18 g

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

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10.5%7.64g

Sugars

0.35%0.25g

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

7.64 gvs0.25 g

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

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5.35%3.88g

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]

3.88 gvsNA g

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

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%3.76g

Glucose

3.76 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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21%8g

Fiber

13.3%5.04g

8 gvs5.04 g

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

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13.7%7.68g

Protein

12%6.83g

7.68 gvs6.83 g

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

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Vitamins

Cauliflowervs Boiled 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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16.7%0.2mg

Vitamin B1

10.5%0.13mg

Thiamine

0.2 mgvs0.13 mg

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

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18.5%0.24mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.24 mgvs0.046 mg

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

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12.7%2.03mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

2.03 mgvs0.46 mg

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

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53.4%2.67mg

Vitamin B5

3.46%0.17mg

Pantothenic acid

2.67 mgvs0.17 mg

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

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56.6%0.74mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.74 mgvs0.094 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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57%228μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

228 μgvs102 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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214%193mg

Vitamin C

1.05%0.94mg

Ascorbic acid

193 mgvs0.94 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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2.13%0.32mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.32 mgvs0.024 mg

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

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51.7%62μg

Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

62 μgvs6.6 μg

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

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Minerals

Cauliflowervs Boiled Kidney Beans

8.8%88mg

Calcium

2.76%27.6mg

88 mgvs27.6 mg

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

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17.3%0.16mg

Copper

19%0.17mg

0.16 mgvs0.17 mg

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

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0.1%4μg

Fluoride

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

4 μgvsNA μg

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

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21%1.68mg

Iron

22%1.75mg

1.68 mgvs1.75 mg

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

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14.3%60mg

Magnesium

7.87%33mg

60 mgvs33 mg

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

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27%0.62mg

Manganese

14.7%0.34mg

0.62 mgvs0.34 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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25%176mg

Phosphorus

15.5%109mg

176 mgvs109 mg

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

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35%1196mg

Potassium

9.38%319mg

1196 mgvs319 mg

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

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4.36%2.4μg

Selenium

1.57%0.87μg

2.4 μgvs0.87 μg

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

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8%120mg

Sodium

0.052%0.79mg

120 mgvs0.79 mg

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

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9.8%1.08mg

Zinc

7.16%0.79mg

1.08 mgvs0.79 mg

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

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9.95%368g

Water

1.42%52.7g

368 gvs52.7 g

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

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Lets compare vitamin content per 100 calories of Cauliflower vs Boiled Kidney Beans:

Raw Cauliflower has 1.6 times more Vitamin B1, 5.3 times more Vitamin B2, 4.5 times more Vitamin B3, 15.4 times more Vitamin B5, 7.8 times more Vitamin B6, 2.2 times more Vitamin B9, 204 times more Vitamin C, 13.5 times more Vitamin E and 9.4 times more Vitamin K than Boiled All Types Kidney Beans.
Both Raw Cauliflower as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cauliflower vs Boiled Kidney Beans:

Raw Cauliflower has 3.2 times more Calcium, 1.8 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 3.8 times more Potassium, 2.8 times more Selenium, 152.4 times more Sodium, 1.4 times more Zinc and 7 times more Water than Boiled All Types Kidney Beans.
Both Raw Cauliflower and Boiled All Types Kidney Beans have similar amounts of Copper and Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Cauliflower has 2.8 times more Fat, 9 times more Saturated Fat, 30.3 times more Sugars and 1.6 times more Fiber than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.2 times more Omega 3 than Raw Cauliflower.
Both Raw Cauliflower and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Raw Cauliflower as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

CauliflowerVS Boiled CauliflowerBoiled Kidney BeansVS Boiled CauliflowerCauliflowerVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories CauliflowerVS Boiled Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Cauliflower or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: