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

Macros Ratio

	Protein	Fat	Carbs
Syrups, corn, light	0%	1%	99%
Cauliflower	26%	8%	66%

Macro Nutrients

	Syrups, corn, light	Cauliflower	Recommended Dietary Allowance
Energy	14% 401kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	83.7% 109g	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	150% 109g	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	NA	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	NA	% 1.33g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	0% 0g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Syrups, corn, light	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	0% 0mg	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% 0mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, corn, light	Cauliflower	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0% 0mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	0.34% 1.4mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	0% 0mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	0.042% 1.4mg	12.5% 424mg	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	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	0.87% 32.3g	3.53% 131g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Raw 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.
• Both Syrups, corn, light and Cauliflower provide similar amounts of Vitamin B1 per five ounces.
• 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 Raw 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 Cauliflower:

• 5 ounces of Syrups, corn, light have 2.1 times more Sodium and 1.6 times more Zinc than Cauliflower.
• While 5 oz of Raw Cauliflower contain 1.7 times more Calcium, more Copper, more Iron, 15 times more Magnesium, more Manganese, more Phosphorus, 299 times more Potassium and 4 times more Water than Syrups, corn, light.
• 5 ounces of Syrups, corn, light lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Syrups, corn, light as well as Raw Cauliflower lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Syrups, corn, light have 11.3 times more Energy, 15.5 times more Carbohydrate and 40.2 times more Sugars than Cauliflower.
• While 5 oz of Raw Cauliflower contain more Fiber and more Protein than Syrups, corn, light.
• 5 ounces of Syrups, corn, light provide inadequate amounts of Fiber and Protein
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• Both Syrups, corn, light as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in five ounces.