Nutrient Comparison: Canned Mashed Sweet Potato VS Cauliflower per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Mashed Sweet Potato versus 14 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Mashed Sweet Potato vs Cauliflower:
- 14 ounces of Canned Mashed Sweet Potato have more Vitamin A, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B6 and 13.6 times more Vitamin E than Cauliflower.
- While 14 oz of Raw Cauliflower contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B5, 5.2 times more Vitamin B9, 9.3 times more Vitamin C and 6.5 times more Vitamin K than Canned Mashed Sweet Potato.
- 14 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
- Both Canned Mashed Sweet Potato as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Mashed Sweet Potato vs Cauliflower:
- 14 ounces of Canned Mashed Sweet Potato have 1.4 times more Calcium, 7.1 times more Copper, 3.2 times more Iron, 1.6 times more Magnesium, 6.4 times more Manganese and 2.5 times more Sodium than Cauliflower.
- While 14 oz of Raw Cauliflower contain 1.4 times more Potassium and 1.3 times more Zinc than Canned Mashed Sweet Potato.
- Both Canned Mashed Sweet Potato and Cauliflower contain similar levels of Phosphorus per 14 ounces.
- 14 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
- Both Canned Mashed Sweet Potato as well as Raw Cauliflower lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned Mashed Sweet Potato have 4 times more Energy, 4.7 times more Carbohydrate and 2.9 times more Sugars than Cauliflower.
- Both Canned Mashed Sweet Potato and Cauliflower offer comparable quantities of Fiber and Protein per 14 ounces.
- 14 ounces of Cauliflower provide inadequate amounts of Energy
- Both Canned Mashed Sweet Potato as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.