Comparing Nutrients in 300 calories Boiled Cauliflower VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob

Weight per 300 calories

• Boiled Cauliflower: 1304g
• Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob: 319g

Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have 4.1 times more energy per unit of mass than Boiled and Drained Cauliflower, which is average in comparison to other foods. Boiled Cauliflower having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Cauliflower or Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%

Macro Nutrients

	Boiled Cauliflower	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.05% 5.87g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	2.85% 0.91g	1.14% 0.36g	32g per day for Men 19-50 years
Omega 3	136% 2.18g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	55% 71.3g	130g per day for Men 19-50 years
Sugars	37.4% 27g	16% 11.5g	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	2.33% 1.7g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 7.3g	g per day for Men 19-50 years
Fiber	79% 30g	23.5% 8.94g	38g per day for Men 19-50 years
Protein	43% 24g	17.7% 9.93g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Vitamin A	1.45% 13μg	4.26% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	30.3% 4.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.63mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	55% 0.71mg	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	143% 574μg	24.7% 99μg	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	642% 578mg	17% 15.3mg	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	6.1% 0.91mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	150% 180μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Recommended Dietary Allowance
Calcium	21% 209mg	0.96% 9.57mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	16.3% 0.15mg	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	52% 4.17mg	24.3% 1.95mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	19.7% 0.45mg	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	59.6% 417mg	34% 239mg	700mg per day for Men 19-50 years
Potassium	54.5% 1852mg	23.6% 801mg	3400mg per day for Men 19-50 years
Selenium	14.2% 7.83μg	4.06% 2.23μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	6.3% 234g	3700g per day for Men 19-50 years

Boiled Cauliflower VS Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Cauliflower or Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob?

Lets compare vitamin content per 300 calories of Boiled Cauliflower vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob:

• 300 calories of Boiled Cauliflower have 3.1 times more Vitamin B2, 8.3 times more Vitamin B5, 3.2 times more Vitamin B6, 5.8 times more Vitamin B9, 37.7 times more Vitamin C, 3.6 times more Vitamin E and 141 times more Vitamin K than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled Cauliflower and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Cauliflower as well as Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Cauliflower vs Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob:

• 300 calories of Boiled Cauliflower have 21.8 times more Calcium, 1.6 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium, 3.8 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Potassium, 3.5 times more Selenium, 15.3 times more Sodium and 5.2 times more Water than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled Cauliflower and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob contain similar levels of Zinc per 300 calories.
• 300 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Cauliflower have 2.5 times more Fat, 68.3 times more Omega 3, 2.4 times more Sugars, 3.4 times more Fiber and 2.4 times more Protein than Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob.
• While 300 kcal of Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob contain 1.7 times more Omega 6 and 1.3 times more Carbohydrate than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Cauliflower provide inadequate amounts of Omega 6
• 300 calories of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob provide inadequate amounts of Omega 3