Comparing Nutrients in 14 ounces Boiled Cauliflower VS Syrups, corn, high-fructose

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Syrups, corn, high-fructose	0%	0%	100%

Macro Nutrients

	Boiled Cauliflower	Syrups, corn, high-fructose	Recommended Dietary Allowance
Energy	3.15% 91kcal	38.5% 1115kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0% 0g	32g per day for Men 19-50 years
Omega 3	41.4% 0.66g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	232% 302g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	414% 300g	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% 9.13g	0% 0g	38g per day for Men 19-50 years
Protein	13% 7.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Syrups, corn, high-fructose	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.3% 2mg	0.87% 0.044mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	0% 0mg	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	43.7% 175μg	0% 0μg	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	195% 176mg	0% 0mg	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	1.85% 0.28mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.6% 54.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Syrups, corn, high-fructose	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	12.8% 0.12mg	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	16% 1.27mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	16.2% 0.37mg	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	18% 127mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	9.98% 369g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Syrups, corn, high-fructose per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Cauliflower versus 14 oz of Syrups, corn, high-fructose to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Cauliflower vs Syrups, corn, high-fructose:

• 14 ounces of Boiled Cauliflower have more Vitamin B1, 2.7 times more Vitamin B2, more Vitamin B3, 46.2 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Syrups, corn, high-fructose.
• 14 ounces of Syrups, corn, high-fructose have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Cauliflower as well as Syrups, corn, high-fructose have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Boiled Cauliflower vs Syrups, corn, high-fructose:

• 14 ounces of Boiled Cauliflower have 10.7 times more Iron, more Magnesium, 1.4 times more Manganese, more Phosphorus, more Potassium and 3.9 times more Water than Syrups, corn, high-fructose.
• While 14 oz of Syrups, corn, high-fructose contain 1.6 times more Copper than Boiled and Drained Cauliflower.
• 14 ounces of Boiled Cauliflower lack sufficient amounts of Copper
• 14 ounces of Syrups, corn, high-fructose lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• Both Boiled and Drained Cauliflower as well as Syrups, corn, high-fructose lack sufficient amounts of Calcium, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Cauliflower have more Omega 3, more Fiber and more Protein than Syrups, corn, high-fructose.
• While 14 oz of Syrups, corn, high-fructose contain 12.2 times more Energy, 18.5 times more Carbohydrate and 36.4 times more Sugars than Boiled and Drained Cauliflower.
• 14 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• 14 ounces of Syrups, corn, high-fructose provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Cauliflower as well as Syrups, corn, high-fructose provide inadequate amounts of Omega 6 in 14 ounces.