Comparing Nutrients in 1 kilogram Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	11%	6%	83%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Frozen Cauliflower	Recommended Dietary Allowance
Energy	22% 640kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	36% 46.8g	130g per day for Men 19-50 years
Sugars	NA	30.6% 22g	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	44.7% 17g	60.5% 23g	38g per day for Men 19-50 years
Protein	35% 19.5g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	95% 1.23mg	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	95% 380μg	160% 640μg	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	61% 55mg	542% 488mg	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	NA	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	4% 40mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	34.4% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	4.5% 180μg	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	51.3% 4.1mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	85.7% 1.97mg	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	73% 510mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	142% 2130mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22% 813g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids VS Frozen Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids versus 1 kg of Frozen 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, Regular Pack, Solids And Liquids vs Frozen Cauliflower:

• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids has 2.2 times more Vitamin B3 and 3.8 times more Vitamin B5 than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 2 times more Vitamin B1, 3.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 8.9 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids and Frozen Cauliflower provide similar amounts of Vitamin B2 per one kilogram.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids vs Frozen Cauliflower:

• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids has 1.8 times more Copper, 1.3 times more Magnesium, 1.5 times more Phosphorus, 8.9 times more Sodium and 2.1 times more Zinc than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 5.5 times more Calcium, 1.3 times more Iron and 6 times more Manganese than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids and Frozen Cauliflower contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids lack sufficient amounts of Calcium and Manganese
• 1 kilogram of Frozen Cauliflower lack sufficient amounts of Zinc
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Frozen Cauliflower, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids has 2.7 times more Energy and 3.3 times more Carbohydrate than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 14 times more Omega 3 and 1.4 times more Fiber than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids and Frozen Cauliflower offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Cauliflower provide inadequate amounts of Energy
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Omega 6 in one kilogram.