Comparing Nutrients in 300 calories Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids VS Boiled Cauliflower

Weight per 300 calories

• Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids: 469g
• Boiled Cauliflower: 1304g

Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 2.8 times more energy per 100g than Boiled Cauliflower. It has low energy density when compared to other foods. Boiled and Drained Cauliflower having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	11%	6%	83%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Boiled Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.34g	6.05% 5.87g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	2.85% 0.91g	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	136% 2.18g	1.6g per day for Men 19-50 years
Omega 6	6.26% 1.06g	3.84% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.2g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	NA	37.4% 27g	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	21% 7.97g	79% 30g	38g per day for Men 19-50 years
Protein	16.3% 9.14g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	133% 6.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	174% 2.26mg	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	44.5% 178μg	143% 574μg	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	28.6% 25.8mg	642% 578mg	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	NA	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	150% 180μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	1.88% 18.8mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	2.1% 84.4μg	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	24% 1.92mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	6.73% 0.15mg	75% 1.72mg	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	34% 239mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	22.6% 769mg	54.5% 1852mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	14.2% 7.83μg	55μg per day for Men 19-50 years
Sodium	66.6% 998mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	10.3% 381g	32.8% 1213g	3700g per day for Men 19-50 years

Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids VS Boiled Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids or Boiled Cauliflower?

Lets compare vitamin content per 300 calories of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids vs Boiled Cauliflower:

• 300 kcal of Boiled and Drained Cauliflower contain 4.5 times more Vitamin B1, 2.4 times more Vitamin B2, 2.7 times more Vitamin B5, 13 times more Vitamin B6, 3.2 times more Vitamin B9 and 22.4 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids and Boiled Cauliflower provide similar amounts of Vitamin B3 per 300 calories.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids vs Boiled Cauliflower:

• 300 calories of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 5.1 times more Sodium than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 11.1 times more Calcium, 2.2 times more Iron, 1.6 times more Magnesium, 11.1 times more Manganese, 1.7 times more Phosphorus, 2.4 times more Potassium, 2.8 times more Selenium, 1.3 times more Zinc and 3.2 times more Water than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids and Boiled Cauliflower contain similar levels of Copper per 300 calories.
• 300 calories of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 1.6 times more Omega 6 and 1.3 times more Carbohydrate than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 2.5 times more Fat, 66.4 times more Omega 3, 3.8 times more Fiber and 2.6 times more Protein than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• Both Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids and Boiled Cauliflower offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids provide inadequate amounts of Omega 3
• 300 calories of Boiled Cauliflower provide inadequate amounts of Omega 6