Comparing Nutrients in 1 pound Boiled Cauliflower VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Boiled Cauliflower	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	3.6% 104kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	47.3% 0.76g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	1.9% 0.32g	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	73% 95g	130g per day for Men 19-50 years
Sugars	13% 9.43g	96% 70g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	15% 8.35g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	190% 1710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.78mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.05% 1.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	7.94% 31.8μg	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	53% 47.6mg	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	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.6μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	62.5% 0.56mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	100% 2.3mg	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	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	24.7% 839mg	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	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	11.4% 422g	9.5% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Canned Sweet Potato, Syrup Pack, Solids And Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Cauliflower versus 1 lb of Canned Sweet Potato, Syrup Pack, Solids And Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Cauliflower vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 1 pound of Boiled Cauliflower has 1.8 times more Vitamin B1, 1.5 times more Vitamin B5, 3.4 times more Vitamin B6, 6.3 times more Vitamin B9, 4.2 times more Vitamin C and 6.6 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 1 lb of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 377 times more Vitamin A and 13.4 times more Vitamin E than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Canned Sweet Potato, Syrup Pack, Solids And Liquids provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9 and Vitamin K
• Both Boiled and Drained Cauliflower as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Cauliflower vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 1 pound of Boiled Cauliflower has 1.2 times more Water than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 1 lb of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 6.9 times more Copper, 2.5 times more Iron, 1.4 times more Magnesium, 3.8 times more Manganese and 1.3 times more Potassium than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Canned Sweet Potato, Syrup Pack, Solids And Liquids contain similar levels of Phosphorus per one pound.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Copper
• Both Boiled and Drained Cauliflower as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Cauliflower has 12.8 times more Omega 3 and 1.9 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 1 lb of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 3.9 times more Energy, 5.1 times more Carbohydrate and 7.4 times more Sugars than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Canned Sweet Potato, Syrup Pack, Solids And Liquids offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Cauliflower provide inadequate amounts of Energy
• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Cauliflower as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 6 in one pound.