Comparing Nutrients in 14 ounces Baked Red Potatoes VS Cooked Green Cauliflower with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cooked Green Cauliflower with Salt	30%	7%	63%

Macro Nutrients

	Baked Red Potatoes	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Energy	12% 345kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	26.5% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	19% 25g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	34.5% 13g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	63% 0.82mg	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	26.8% 107μg	40.7% 163μg	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	55.6% 50mg	320% 288mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	17.6% 0.16mg	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	34.7% 2.78mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	41.8% 0.96mg	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	41% 286mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	32.5% 1103mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	68.5% 1028mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.6% 355g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Cooked Green Cauliflower with Salt:

• Baked Whole Red Potatoes have 2.3 times more Vitamin B3 than Cooked Green Cauliflower with Salt.
• While Cooked Green Cauliflower with Salt contains 2 times more Vitamin B2, 2 times more Vitamin B5, 1.5 times more Vitamin B9 and 5.8 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cooked Green Cauliflower with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Baked Whole Red Potatoes as well as Cooked Green Cauliflower with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Cooked Green Cauliflower with Salt:

• Baked Whole Red Potatoes have 4.4 times more Copper, 1.5 times more Magnesium, 1.3 times more Phosphorus and 2 times more Potassium than Cooked Green Cauliflower with Salt.
• While Cooked Green Cauliflower with Salt contains 3.6 times more Calcium, 1.4 times more Manganese, 21.6 times more Sodium and 1.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cooked Green Cauliflower with Salt have similar amounts of Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 2.7 times more Energy and 3.1 times more Carbohydrate than Cooked Green Cauliflower with Salt.
• While Cooked Green Cauliflower with Salt contains 7.1 times more Omega 3, 1.8 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cooked Green Cauliflower with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.