Comparing Nutrients in 1 pound Boiled Cauliflower VS Canned Corn, Sweet, White, Cream Style, Regular Pack

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Canned Corn, Sweet, White, Cream Style, Regular Pack	8%	4%	88%

Macro Nutrients

	Boiled Cauliflower	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Energy	3.6% 104kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	47.3% 0.76g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	5.15% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	65% 84.5g	130g per day for Men 19-50 years
Sugars	13% 9.43g	38% 27.6g	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	27.5% 10.4g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	15% 8.35g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	27.2% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.78mg	22% 0.29mg	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	50% 200μg	51% 204μg	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	223% 201mg	23% 21mg	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	2.1% 0.32mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Canned Corn, Sweet, White, Cream Style, Regular Pack	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.18% 127μg	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	18% 1.45mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	13.4% 0.31mg	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	20.7% 145mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	79% 1184mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	11.4% 422g	9.6% 355g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Canned Corn, Sweet, White, Cream Style, Regular Pack per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Cauliflower versus 1 lb of Canned Corn, Sweet, White, Cream Style, Regular Pack to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Cauliflower vs Canned Corn, Sweet, White, Cream Style, Regular Pack:

• 1 pound of Boiled Cauliflower has 1.7 times more Vitamin B1, 2.8 times more Vitamin B5, 2.7 times more Vitamin B6, 9.6 times more Vitamin C and more Vitamin K than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While 1 lb of Canned Corn, Sweet, White, Cream Style, Regular Pack contains 2.3 times more Vitamin B3 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Canned Corn, Sweet, White, Cream Style, Regular Pack provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Vitamin K
• Both Boiled and Drained Cauliflower as well as Canned Corn, Sweet, White, Cream Style, Regular Pack have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Boiled Cauliflower vs Canned Corn, Sweet, White, Cream Style, Regular Pack:

• 1 pound of Boiled Cauliflower has 1.9 times more Manganese than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While 1 lb of Canned Corn, Sweet, White, Cream Style, Regular Pack contains 1.7 times more Magnesium, 17.4 times more Sodium and 3.3 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Canned Corn, Sweet, White, Cream Style, Regular Pack contain similar levels of Iron, Phosphorus, Potassium and Water per one pound.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Cauliflower as well as Canned Corn, Sweet, White, Cream Style, Regular Pack lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Cauliflower has 27.8 times more Omega 3 and 1.9 times more Fiber than Canned Corn, Sweet, White, Cream Style, Regular Pack.
• While 1 lb of Canned Corn, Sweet, White, Cream Style, Regular Pack contains 3.2 times more Energy, 4.5 times more Carbohydrate and 2.9 times more Sugars than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Canned Corn, Sweet, White, Cream Style, Regular Pack offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Cauliflower provide inadequate amounts of Energy
• 1 pound of Canned Corn, Sweet, White, Cream Style, Regular Pack provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Canned Corn, Sweet, White, Cream Style, Regular Pack provide inadequate amounts of Omega 6 in one pound.