Comparing Nutrients in 14 ounces Boiled Cauliflower VS Oven-heated Frozen Cottage-cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Boiled Cauliflower	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	3.15% 91kcal	30% 865kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	33.6% 32.5g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	48.3% 15.5g	32g per day for Men 19-50 years
Omega 3	41.4% 0.66g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	14.4% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	104% 135g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	NA	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	24% 9.13g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	13% 7.3g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	60% 9.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.3% 2mg	54.8% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	74% 0.96mg	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	43.7% 175μg	17% 67.5μg	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	195% 176mg	42% 37.7mg	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	1.85% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.6% 54.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	88% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.54% 102μg	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	16% 1.27mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	52.5% 1.2mg	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	18% 127mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	56% 1905mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.98% 369g	5.67% 210g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Oven-heated Frozen Cottage-cut French Fried Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Cauliflower versus 14 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Cauliflower vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 14 ounces of Boiled Cauliflower have 1.7 times more Vitamin B2, 2.6 times more Vitamin B9 and 4.7 times more Vitamin C than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 14 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 2.8 times more Vitamin B1, 5.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Cauliflower vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 14 ounces of Boiled Cauliflower have 1.8 times more Water than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 14 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 11.1 times more Copper, 4.7 times more Iron, 2.4 times more Magnesium, 2.3 times more Manganese, 2 times more Phosphorus, 3.4 times more Potassium, 3 times more Sodium and 2.4 times more Zinc than Boiled and Drained Cauliflower.
• 14 ounces of Boiled Cauliflower lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Cauliflower as well as Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 9.5 times more Energy, 18.2 times more Fat, 55.6 times more Saturated Fat, 12.3 times more Omega 6, 8.3 times more Carbohydrate, 1.4 times more Fiber and 1.9 times more Protein than Boiled and Drained Cauliflower.
• 14 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6