Comparing Nutrients in 7 ounces Cauliflower VS Microwaved Yellow Corn, Whole Kernel, Frozen

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%

Macro Nutrients

	Cauliflower	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	7.73% 224kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	5.24% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.86g	39.5% 51.3g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	9.2% 6.67g	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	2.66% 1.92g	0.71% 0.52g	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	% 1.87g	% 0.85g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.3g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	25.3% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	18.3% 0.24mg	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	28.3% 113μg	19% 75.4μg	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	106% 96mg	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	1.06% 0.16mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Microwaved Yellow Corn, Whole Kernel, Frozen	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	10.4% 0.83mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	11% 0.26mg	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	12.5% 87.3mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.94% 183g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Microwaved Yellow Corn, Whole Kernel, Frozen per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of Microwaved Yellow Corn, Whole Kernel, Frozen to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 7 ounces of Cauliflower have 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 38.8 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 7 oz of Microwaved Yellow Corn, Whole Kernel, Frozen contain 1.7 times more Vitamin B1 and 4.1 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Microwaved Yellow Corn, Whole Kernel, Frozen provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin K
• Both Raw Cauliflower as well as Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Microwaved Yellow Corn, Whole Kernel, Frozen:

• 7 ounces of Cauliflower have 4.4 times more Calcium, 1.2 times more Manganese, 7.5 times more Sodium and 1.3 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• While 7 oz of Microwaved Yellow Corn, Whole Kernel, Frozen contain 1.4 times more Copper, 1.7 times more Magnesium, 2.2 times more Phosphorus and 2 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Microwaved Yellow Corn, Whole Kernel, Frozen contain similar levels of Iron and Potassium per seven ounces.
• 7 ounces of Microwaved Yellow Corn, Whole Kernel, Frozen lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Microwaved Yellow Corn, Whole Kernel, Frozen contain 4.5 times more Energy, 28.1 times more Omega 6, 5.2 times more Carbohydrate, 1.8 times more Sugars, 1.3 times more Fiber and 1.9 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 6
• Both Raw Cauliflower as well as Microwaved Yellow Corn, Whole Kernel, Frozen provide inadequate amounts of Omega 3 in seven ounces.