Comparing Nutrients in 500 calories Frozen Cauliflower VS Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids

Weight per 500 calories

• Frozen Cauliflower: 2083g
• Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids: 781g

Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have 2.7 times more energy per unit of mass than Frozen Cauliflower, Unprepared, which is low in comparison to other foods. Frozen Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Cauliflower or Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids?

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	11%	6%	83%

Macro Nutrients

	Frozen Cauliflower	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.63g	4.03% 3.9g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	128% 2.04g	3.4% 0.055g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	10.4% 1.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	93% 120g	130g per day for Men 19-50 years
Sugars	63.8% 46.3g	NA	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	126% 48g	35% 13.3g	38g per day for Men 19-50 years
Protein	74.8% 42g	27.2% 15.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	2.3% 21μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.5% 1.06mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.94mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.7% 2.83mg	81.6% 4.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	197% 2.56mg	22.2% 0.29mg	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	333% 1333μg	74.2% 297μg	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	1130% 1017mg	47.7% 43mg	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	9.72% 1.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	257% 308μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	46% 458mg	3.13% 31.3mg	1000mg per day for Men 19-50 years
Copper	71.8% 0.65mg	48.6% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.5% 141μg	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	141% 11.3mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	11.2% 0.26mg	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	104% 729mg	57% 398mg	700mg per day for Men 19-50 years
Potassium	118% 4021mg	37.7% 1281mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	8.52% 4.7μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	111% 1664mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	52% 1927g	17% 635g	3700g per day for Men 19-50 years

Frozen Cauliflower VS Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Cauliflower or Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids?

Lets compare vitamin content per 500 calories of Frozen Cauliflower vs Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids:

• 500 calories of Frozen Cauliflower have 5.2 times more Vitamin B1, 3.1 times more Vitamin B2, 1.2 times more Vitamin B3, 8.9 times more Vitamin B6, 4.5 times more Vitamin B9 and 23.7 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• While 500 kcal of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids contain 1.4 times more Vitamin B5 than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared as well as Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Cauliflower vs Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids:

• 500 calories of Frozen Cauliflower have 14.7 times more Calcium, 1.5 times more Copper, 3.5 times more Iron, 2 times more Magnesium, 15.9 times more Manganese, 1.8 times more Phosphorus, 3.1 times more Potassium, 3.6 times more Selenium, 1.3 times more Zinc and 3 times more Water than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• While 500 kcal of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids contain 3.3 times more Sodium than Frozen Cauliflower, Unprepared.
• 500 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 500 calories:

• 500 calories of Frozen Cauliflower have 37.3 times more Omega 3, 3.6 times more Fiber and 2.7 times more Protein than Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids.
• While 500 kcal of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids contain 2.9 times more Omega 6 than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Cauliflower provide inadequate amounts of Omega 6
• 500 calories of Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And Liquids provide inadequate amounts of Omega 3