Comparing Nutrients in 100 grams Microwaved Yellow Corn, Whole Kernel, Frozen VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Microwaved Yellow Corn, Whole Kernel, Frozen	11%	10%	79%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Microwaved Yellow Corn, Whole Kernel, Frozen	Boiled Cauliflower	Recommended Dietary Allowance
Energy	3.9% 113kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.42g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	3.16% 4.1g	130g per day for Men 19-50 years
Sugars	4.63% 3.36g	2.87% 2.08g	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	0.36% 0.26g	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	% 0.43g	NA	g per day for Men 19-50 years
Sucrose	% 2.67g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	6.46% 3.62g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Microwaved Yellow Corn, Whole Kernel, Frozen	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	3.5% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	2.56% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	13.3% 0.17mg	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	9.5% 38μg	11% 44μg	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	NA	49.2% 44.3mg	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	0.67% 0.1mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	11.5% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Yellow Corn, Whole Kernel, Frozen	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	0.5% 5mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	2% 0.018mg	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	4.88% 0.39mg	4% 0.32mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	5.6% 0.13mg	5.74% 0.13mg	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	13.6% 95mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	1.85% 68.4g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Yellow Corn, Whole Kernel, Frozen VS Boiled Cauliflower per 100 g

Compare the macro and micronutrient content in 100 g of Microwaved Yellow Corn, Whole Kernel, Frozen versus 100 g of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Microwaved Yellow Corn, Whole Kernel, Frozen vs Boiled Cauliflower:

• 100 grams of Microwaved Yellow Corn, Whole Kernel, Frozen have 2 times more Vitamin B1, 5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled Cauliflower.
• While 100 g of Boiled and Drained Cauliflower contain 1.4 times more Vitamin B6 and 34.5 times more Vitamin K than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Boiled Cauliflower provide similar amounts of Vitamin B2 and Vitamin B9 per 100 grams.
• 100 grams of Microwaved Yellow Corn, Whole Kernel, Frozen have insufficient amounts of Vitamin K
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Microwaved Yellow Corn, Whole Kernel, Frozen vs Boiled Cauliflower:

• 100 grams of Microwaved Yellow Corn, Whole Kernel, Frozen have 3 times more Copper, 1.2 times more Iron, 2.8 times more Magnesium, 3 times more Phosphorus, 1.9 times more Potassium and 3.1 times more Zinc than Boiled Cauliflower.
• While 100 g of Boiled and Drained Cauliflower contain 1.4 times more Water than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Boiled Cauliflower contain similar levels of Manganese per 100 grams.
• 100 grams of Boiled Cauliflower lack sufficient amounts of Copper and Zinc
• Both Microwaved Yellow Corn, Whole Kernel, Frozen as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Microwaved Yellow Corn, Whole Kernel, Frozen have 4.9 times more Energy, 9 times more Omega 6, 6.3 times more Carbohydrate, 1.6 times more Sugars and 2 times more Protein than Boiled Cauliflower.
• While 100 g of Boiled and Drained Cauliflower contain 11.9 times more Omega 3 than Microwaved Yellow Corn, Whole Kernel, Frozen.
• Both Microwaved Yellow Corn, Whole Kernel, Frozen and Boiled Cauliflower offer comparable quantities of Fiber per 100 grams.
• 100 grams of Microwaved Yellow Corn, Whole Kernel, Frozen provide inadequate amounts of Omega 3
• 100 grams of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6