Comparing Nutrients in 7 ounces Nance, canned, syrup, drained VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Nance, canned, syrup, drained	2%	11%	87%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Nance, canned, syrup, drained	Boiled Cauliflower	Recommended Dietary Allowance
Energy	6.5% 189kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	NA	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.8% 45.2g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	43% 31g	5.7% 4.13g	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	22.4% 16.2g	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	% 14.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	12% 4.56g	38g per day for Men 19-50 years
Protein	2% 1.1g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Nance, canned, syrup, drained	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	26.4% 0.34mg	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	NA	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24% 21.4mg	98% 88mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nance, canned, syrup, drained	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	3.97% 0.036mg	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	9.18% 0.73mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	11.4% 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	2% 14mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4% 149g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Nance, canned, syrup, drained VS Boiled Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Nance, canned, syrup, drained versus 7 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Nance, canned, syrup, drained vs Boiled Cauliflower:

• 7 oz of Boiled and Drained Cauliflower contain 2.8 times more Vitamin B1, 2.6 times more Vitamin B2, 1.4 times more Vitamin B3, 11.5 times more Vitamin B6 and 4.1 times more Vitamin C than Nance, canned, syrup, drained.
• 7 ounces of Nance, canned, syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

Comparing minerals per 7 ounces for Nance, canned, syrup, drained vs Boiled Cauliflower:

• 7 ounces of Nance, canned, syrup, drained have 2.6 times more Calcium, 2.9 times more Copper, 1.8 times more Magnesium, 1.3 times more Manganese and 1.4 times more Potassium than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 4.6 times more Phosphorus than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Boiled Cauliflower contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Nance, canned, syrup, drained lack sufficient amounts of Phosphorus
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Calcium and Copper
• Both Nance, canned, syrup, drained as well as Boiled and Drained Cauliflower lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Nance, canned, syrup, drained have 4.1 times more Energy, 5.5 times more Carbohydrate, 7.5 times more Sugars and 3 times more Fiber than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 3.3 times more Protein than Nance, canned, syrup, drained.
• 7 ounces of Nance, canned, syrup, drained provide inadequate amounts of Protein
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy