Comparing Nutrients in 5 ounces Boiled Cauliflower VS Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	10%	5%	85%

Macro Nutrients

	Boiled Cauliflower	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	3.86% 112kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.83g	21% 27.6g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	11% 7.92g	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	0.45% 0.33g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 6.96g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	4.66% 2.6g	6.1% 3.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	7.96% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	6% 0.078mg	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	15.6% 62.4μg	17.4% 69.5μg	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	69.8% 62.8mg	12.8% 11.5mg	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	0.66% 0.099mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	7.56% 0.068mg	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	5.67% 0.45mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	4.13% 0.095mg	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	6.48% 45.4mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.93% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Cauliflower versus 5 oz of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Cauliflower vs Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added:

• 5 ounces of Boiled Cauliflower have 3.1 times more Vitamin B6, 5.5 times more Vitamin C and more Vitamin K than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• While 5 oz of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contain 1.4 times more Vitamin B2, 2.8 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added have insufficient amounts of Vitamin K
• Both Boiled and Drained Cauliflower as well as Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Cauliflower vs Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added:

• 5 ounces of Boiled Cauliflower have 2 times more Manganese and 1.2 times more Water than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• While 5 oz of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contain 2.7 times more Copper, 1.3 times more Iron, 2.6 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium and 2.7 times more Zinc than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Cauliflower as well as Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Cauliflower have 23.9 times more Omega 3 than Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added.
• While 5 oz of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added contain 3.4 times more Energy, 4.7 times more Carbohydrate, 2.7 times more Sugars and 1.3 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• 5 ounces of Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt Added provide inadequate amounts of Omega 6 in five ounces.