Comparing Nutrients in 500 calories Cauliflower VS Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids

Weight per 500 calories

• Cauliflower: 2000g
• Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids: 781g

Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have 2.6 times more energy per unit of mass than Raw Cauliflower, which is low in comparison to other foods. Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Cauliflower or Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	11%	6%	83%

Macro Nutrients

	Cauliflower	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	4.03% 3.9g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	3.4% 0.055g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	76.5% 99g	93% 120g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	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	26.8% 19.4g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	105% 40g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	27.2% 15.2g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	81.6% 4.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	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	285% 1140μg	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	1071% 964mg	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	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Calcium	44% 440mg	3.13% 31.3mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	48.6% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	105% 8.4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	126% 880mg	57% 398mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	37.7% 1281mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	8.52% 4.7μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	6.25% 94mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	17% 635g	3700g per day for Men 19-50 years

Cauliflower VS Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids?

Lets compare vitamin content per 500 calories of Cauliflower vs Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids:

• 500 calories of Cauliflower have 4.9 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B3, 3.3 times more Vitamin B5, 12.7 times more Vitamin B6, 3.8 times more Vitamin B9 and 22.4 times more Vitamin C than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• Both Raw Cauliflower as well as Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids:

• 500 calories of Cauliflower have 14.1 times more Calcium, 1.8 times more Copper, 2.6 times more Iron, 2.4 times more Magnesium, 12 times more Manganese, 2.2 times more Phosphorus, 4.7 times more Potassium, 2.6 times more Selenium, 6.4 times more Sodium, 1.9 times more Zinc and 2.9 times more Water than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• 500 calories of Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 5.5 times more Omega 3, 7.3 times more Fiber and 2.5 times more Protein than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• While 500 kcal of Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids contain 5.5 times more Omega 6 than Raw Cauliflower.
• Both Cauliflower and Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cauliflower provide inadequate amounts of Omega 6
• 500 calories of Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids provide inadequate amounts of Omega 3