Comparing Nutrients in 5 ounces Boiled Cauliflower VS Microwaved Yellow Corn, Whole Kernel, Frozen

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%

Macro Nutrients

	Boiled Cauliflower	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	5.52% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	2.08% 2g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	3.74% 0.64g	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	28.2% 36.7g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	6.57% 4.76g	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	0.51% 0.37g	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	% 0.61g	g per day for Men 19-50 years
Sucrose	NA	% 3.8g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	4.66% 2.6g	9.16% 5.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	13% 0.17mg	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	13.5% 54μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.66% 0.099mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Microwaved Yellow Corn, Whole Kernel, Frozen	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	8.5% 0.077mg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	7.95% 0.18mg	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	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.62% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Microwaved Yellow Corn, Whole Kernel, Frozen per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Cauliflower versus 5 oz of Microwaved Yellow Corn, Whole Kernel, Frozen to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Cauliflower vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 5 ounces of Boiled Cauliflower have 1.4 times more Vitamin B6 and 34.5 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 5 oz of Microwaved Yellow Corn, Whole Kernel, Frozen contain 2 times more Vitamin B1, 5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Microwaved Yellow Corn, Whole Kernel, Frozen provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin K
• Both Boiled and Drained Cauliflower as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Cauliflower vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 5 ounces of Boiled Cauliflower have 1.4 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 5 oz of Microwaved Yellow Corn, Whole Kernel, Frozen contain 3 times more Copper, 2.8 times more Magnesium, 3 times more Phosphorus, 1.9 times more Potassium and 3.1 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Microwaved Yellow Corn, Whole Kernel, Frozen contain similar levels of Iron and Manganese per five ounces.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Cauliflower as well as Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Cauliflower have 11.9 times more Omega 3 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 5 oz of Microwaved Yellow Corn, Whole Kernel, Frozen contain 4.9 times more Energy, 9 times more Omega 6, 6.3 times more Carbohydrate, 1.6 times more Sugars and 2 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Microwaved Yellow Corn, Whole Kernel, Frozen offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6
• 5 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen provide inadequate amounts of Omega 3