Comparing Nutrients in 5 ounces Syrups, corn, light VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, light	0%	1%	99%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Syrups, corn, light	Boiled Cauliflower	Recommended Dietary Allowance
Energy	14% 401kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.7% 109g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	150% 109g	4.07% 2.95g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	0% 0g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, light	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	19% 0.25mg	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	0% 0μg	15.6% 62.4μg	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	0% 0mg	69.8% 62.8mg	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% 0mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, corn, light	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	2.83% 0.026mg	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	0% 0mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	0.34% 1.4mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	8.14% 0.19mg	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	0% 0mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	0.042% 1.4mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	5.86% 88mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.87% 32.3g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Syrups, corn, light VS Boiled Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Syrups, corn, light versus 5 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Syrups, corn, light vs Boiled Cauliflower:

• 5 ounces of Syrups, corn, light have 1.4 times more Vitamin B1 than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Syrups, corn, light.
• 5 ounces of Syrups, corn, light have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Syrups, corn, light as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Syrups, corn, light vs Boiled Cauliflower:

• 5 ounces of Syrups, corn, light have 4.1 times more Sodium and 2.6 times more Zinc than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain more Iron, 9 times more Magnesium, more Manganese, more Phosphorus, 142 times more Potassium and 4.1 times more Water than Syrups, corn, light.
• 5 ounces of Syrups, corn, light lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Potassium
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Zinc
• Both Syrups, corn, light as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium, Copper and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Syrups, corn, light have 12.3 times more Energy, 18.7 times more Carbohydrate and 36.9 times more Sugars than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain more Omega 3, more Fiber and more Protein than Syrups, corn, light.
• 5 ounces of Syrups, corn, light provide inadequate amounts of Omega 3, Fiber and Protein
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• Both Syrups, corn, light as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in five ounces.