Comparing Nutrients in 1 kilogram Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Drained Solids	12%	14%	74%
Cauliflower	26%	8%	66%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Cauliflower	Recommended Dietary Allowance
Energy	23% 670kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.83g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	61.2% 44.4g	26.3% 19g	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	2.5% 1.8g	13.4% 9.7g	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	% 2.8g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 39g	% 0g	g per day for Men 19-50 years
Fiber	52.6% 20g	52.6% 20g	38g per day for Men 19-50 years
Protein	41% 23g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	142% 1.84mg	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	98% 390μg	143% 570μg	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	20% 18mg	536% 482mg	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	6% 0.9mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Drained Solids	Cauliflower	Recommended Dietary Allowance
Calcium	3% 30mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	33.8% 2.7mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	67.4% 1.55mg	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	65.7% 460mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	137% 2050mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	22% 814g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Whole Kernel, Drained Solids VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Corn, Sweet, White, Whole Kernel, Drained Solids versus 1 kg of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Cauliflower:

• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids has 1.5 times more Vitamin B2 and 2 times more Vitamin B3 than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.3 times more Vitamin B1, 3.2 times more Vitamin B5, 5 times more Vitamin B6, 1.5 times more Vitamin B9, 26.8 times more Vitamin C and more Vitamin K than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids have insufficient amounts of Vitamin K
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, White, Whole Kernel, Drained Solids vs Cauliflower:

• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids has 6.8 times more Sodium than Cauliflower.
• While 1 kg of Raw Cauliflower contains 7.3 times more Calcium, 1.6 times more Iron, 2.3 times more Manganese and 2.3 times more Potassium than Canned Corn, Sweet, White, Whole Kernel, Drained Solids.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Cauliflower contain similar levels of Copper, Magnesium, Phosphorus, Zinc and Water per one kilogram.
• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids lack sufficient amounts of Calcium
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Raw Cauliflower lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Drained Solids has 2.7 times more Energy, 30.2 times more Omega 6, 2.9 times more Carbohydrate and 2.3 times more Sugars than Cauliflower.
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids and Cauliflower offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Canned Corn, Sweet, White, Whole Kernel, Drained Solids as well as Raw Cauliflower provide inadequate amounts of Omega 3 in one kilogram.