Comparing Nutrients in 5 ounces Boiled Yellow Sweet Corn VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Sweet Corn	12%	12%	76%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled Yellow Sweet Corn	Cauliflower	Recommended Dietary Allowance
Energy	4.7% 136kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.7g	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	8.88% 6.44g	3.73% 2.7g	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	1.54% 1.1g	1.9% 1.37g	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	% 1.2g	% 1.33g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 0g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	8.63% 4.83g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Sweet Corn	Cauliflower	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	20% 0.26mg	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	8.15% 32.6μg	20% 80.8μg	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	8.66% 7.8mg	76% 68.3mg	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	0.85% 0.13mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Sweet Corn	Cauliflower	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.035% 1.4μg	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	7.97% 0.64mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	9.55% 0.22mg	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	15.6% 109mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Sweet Corn VS Cauliflower per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Yellow Sweet Corn vs Cauliflower:

• 5 ounces of Boiled Yellow Sweet Corn have 1.9 times more Vitamin B1 and 3.3 times more Vitamin B3 than Cauliflower.
• While 5 oz of Raw Cauliflower contain 1.3 times more Vitamin B6, 2.5 times more Vitamin B9, 8.8 times more Vitamin C and 38.8 times more Vitamin K than Boiled and Drained Yellow Sweet Corn.
• Both Boiled Yellow Sweet Corn and Cauliflower provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Boiled Yellow Sweet Corn have insufficient amounts of Vitamin K
• Both Boiled and Drained Yellow Sweet Corn as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Yellow Sweet Corn vs Cauliflower:

• 5 ounces of Boiled Yellow Sweet Corn have 1.3 times more Copper, 1.7 times more Magnesium, 1.8 times more Phosphorus and 2.3 times more Zinc than Cauliflower.
• While 5 oz of Raw Cauliflower contain 7.3 times more Calcium, 1.4 times more Potassium, 30 times more Sodium and 1.3 times more Water than Boiled and Drained Yellow Sweet Corn.
• Both Boiled Yellow Sweet Corn and Cauliflower contain similar levels of Iron and Manganese per five ounces.
• 5 ounces of Boiled Yellow Sweet Corn lack sufficient amounts of Calcium
• Both Boiled and Drained Yellow Sweet Corn as well as Raw Cauliflower lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Yellow Sweet Corn have 3.8 times more Energy, 36.6 times more Omega 6, 4.2 times more Carbohydrate, 2.4 times more Sugars and 1.8 times more Protein than Cauliflower.
• Both Boiled Yellow Sweet Corn and Cauliflower offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Yellow Sweet Corn as well as Raw Cauliflower provide inadequate amounts of Omega 3 in five ounces.