Nutrient Comparison: Cauliflower VS Canned Mashed Sweet Potato per 5 oz
Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Canned Mashed Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Cauliflower vs Canned Mashed Sweet Potato:
- 5 ounces of Cauliflower have 1.9 times more Vitamin B1, 1.3 times more Vitamin B5, 5.2 times more Vitamin B9, 9.3 times more Vitamin C and 6.5 times more Vitamin K than Canned Mashed Sweet Potato.
- While 5 oz of Canned Mashed Sweet Potato contain more Vitamin A, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B6 and 13.6 times more Vitamin E than Raw Cauliflower.
- 5 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
- Both Raw Cauliflower as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.
Comparing minerals per 5 ounces for Cauliflower vs Canned Mashed Sweet Potato:
- 5 ounces of Cauliflower have 1.4 times more Potassium, 1.3 times more Zinc and 1.2 times more Water than Canned Mashed Sweet Potato.
- While 5 oz of Canned Mashed Sweet Potato contain 1.4 times more Calcium, 7.1 times more Copper, 3.2 times more Iron, 1.6 times more Magnesium, 6.4 times more Manganese and 2.5 times more Sodium than Raw Cauliflower.
- Both Cauliflower and Canned Mashed Sweet Potato contain similar levels of Phosphorus per five ounces.
- 5 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
- Both Raw Cauliflower as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium in five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 oz of Canned Mashed Sweet Potato contain 4 times more Energy, 4.7 times more Carbohydrate and 2.9 times more Sugars than Raw Cauliflower.
- Both Cauliflower and Canned Mashed Sweet Potato offer comparable quantities of Fiber and Protein per five ounces.
- 5 ounces of Cauliflower provide inadequate amounts of Energy
- Both Raw Cauliflower as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in five ounces.