Comparing Nutrients in 1 pound Boiled Cauliflower VS Boiled frozen white Corn kernels, drained with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Boiled frozen white Corn kernels, drained with Salt	12%	4%	84%

Macro Nutrients

	Boiled Cauliflower	Boiled frozen white Corn kernels, drained with Salt	Recommended Dietary Allowance
Energy	3.6% 104kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.94% 0.3g	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	5.26% 0.89g	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	68.2% 88.7g	130g per day for Men 19-50 years
Sugars	13% 9.43g	19.5% 14g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	15% 8.35g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Boiled frozen white Corn kernels, drained with Salt	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	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	37% 5.9mg	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	45% 0.59mg	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	35% 141μg	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	15.6% 14mg	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	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Boiled frozen white Corn kernels, drained with Salt	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	18.6% 0.17mg	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	18% 1.45mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	25% 0.58mg	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	37% 259mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	74% 1111mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11.4% 422g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Boiled frozen white Corn kernels, drained with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Cauliflower versus 1 lb of Boiled frozen white Corn kernels, drained with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Cauliflower vs Boiled frozen white Corn kernels, drained with Salt:

• 1 pound of Boiled Cauliflower has 2.8 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9, 14.3 times more Vitamin C and 46 times more Vitamin K than Boiled frozen white Corn kernels, drained with Salt.
• While 1 lb of Boiled frozen sweet white Corn kernels, drained with Salt contains 2 times more Vitamin B1, 1.4 times more Vitamin B2 and 3.2 times more Vitamin B3 than Boiled and Drained Cauliflower.
• 1 pound of Boiled frozen white Corn kernels, drained with Salt have insufficient amounts of Vitamin K
• Both Boiled and Drained Cauliflower as well as Boiled frozen sweet white Corn kernels, drained with Salt 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 Boiled frozen white Corn kernels, drained with Salt:

• 1 pound of Boiled Cauliflower has 1.2 times more Water than Boiled frozen white Corn kernels, drained with Salt.
• While 1 lb of Boiled frozen sweet white Corn kernels, drained with Salt contains 2.1 times more Copper, 2.1 times more Magnesium, 1.8 times more Phosphorus, 16.3 times more Sodium and 2.4 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Boiled frozen white Corn kernels, drained with Salt contain similar levels of Iron, Manganese and Potassium per one pound.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Cauliflower as well as Boiled frozen sweet white Corn kernels, drained with Salt 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 than Boiled frozen white Corn kernels, drained with Salt.
• While 1 lb of Boiled frozen sweet white Corn kernels, drained with Salt contains 3.5 times more Energy, 4.8 times more Carbohydrate, 1.5 times more Sugars and 1.5 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Boiled frozen white Corn kernels, drained with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Cauliflower provide inadequate amounts of Energy
• 1 pound of Boiled frozen white Corn kernels, drained with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Boiled frozen sweet white Corn kernels, drained with Salt provide inadequate amounts of Omega 6 in one pound.