Comparing Nutrients in 1 pound Boiled frozen sweet white Corn kernels VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled frozen sweet white Corn kernels	12%	4%	84%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled frozen sweet white Corn kernels	Cauliflower	Recommended Dietary Allowance
Energy	12.5% 363kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	5.26% 0.89g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.2% 88.7g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	19.5% 14g	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	24% 9.07g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Boiled frozen sweet white Corn kernels	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	64.2% 0.83mg	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	35% 141μg	64.6% 259μg	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	15.6% 14mg	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled frozen sweet white Corn kernels	Cauliflower	Recommended Dietary Allowance
Calcium	1.8% 18mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	20% 1.6mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	30.6% 0.7mg	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	37% 259mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled frozen sweet white Corn kernels VS Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled frozen sweet white Corn kernels vs Cauliflower:

• 1 pound of Boiled frozen sweet white Corn kernels has 1.7 times more Vitamin B1 and 2.6 times more Vitamin B3 than Cauliflower.
• While 1 lb of Raw Cauliflower contains 3.7 times more Vitamin B5, 1.4 times more Vitamin B6, 1.8 times more Vitamin B9, 15.5 times more Vitamin C and 51.7 times more Vitamin K than Boiled frozen sweet white Corn kernels, drained.
• Both Boiled frozen sweet white Corn kernels and Cauliflower provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled frozen sweet white Corn kernels have insufficient amounts of Vitamin K
• Both Boiled frozen sweet white Corn kernels, drained as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Boiled frozen sweet white Corn kernels vs Cauliflower:

• 1 pound of Boiled frozen sweet white Corn kernels has 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.5 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 5.5 times more Calcium, 2 times more Potassium and 6 times more Sodium than Boiled frozen sweet white Corn kernels, drained.
• Both Boiled frozen sweet white Corn kernels and Cauliflower contain similar levels of Copper, Iron, Manganese and Water per one pound.
• 1 pound of Boiled frozen sweet white Corn kernels lack sufficient amounts of Calcium
• Both Boiled frozen sweet white Corn kernels, drained as well as Raw Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled frozen sweet white Corn kernels has 3.2 times more Energy, 3.9 times more Carbohydrate, 1.6 times more Sugars and 1.4 times more Protein than Cauliflower.
• Both Boiled frozen sweet white Corn kernels and Cauliflower offer comparable quantities of Fiber per one pound.
• 1 pound of Cauliflower provide inadequate amounts of Energy
• Both Boiled frozen sweet white Corn kernels, drained as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in one pound.