Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Frozen Extruded Par Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Boiled Cauliflower	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	7.93% 230kcal	89.7% 2600kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	154% 150g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	142% 45.4g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	NA	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	63% 10.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	232% 302g	130g per day for Men 19-50 years
Sugars	28.7% 21g	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	60.5% 23g	76.3% 29g	38g per day for Men 19-50 years
Protein	33% 18.4g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	140% 22.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	138% 1.8mg	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	110% 440μg	55% 220μg	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	492% 443mg	70% 63mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	16% 160mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	35.6% 0.32mg	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	40% 3.2mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	99% 2.27mg	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	45.7% 320mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	126% 4300mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	327% 4900mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	25% 930g	13.5% 499g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Frozen Extruded Par Fried Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Cauliflower versus 1 kg of Frozen Extruded Par Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower vs Frozen Extruded Par Fried Potatoes:

• 1 kilogram of Boiled Cauliflower has 1.7 times more Vitamin B2, 2 times more Vitamin B9 and 7 times more Vitamin C than Frozen Extruded Par Fried Potatoes.
• While 1 kg of Frozen Extruded Par Fried French Fried Potatoes contains 1.8 times more Vitamin B1 and 5.5 times more Vitamin B3 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Frozen Extruded Par Fried Potatoes provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• Both Boiled and Drained Cauliflower as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower vs Frozen Extruded Par Fried Potatoes:

• 1 kilogram of Boiled Cauliflower has 1.9 times more Water than Frozen Extruded Par Fried Potatoes.
• While 1 kg of Frozen Extruded Par Fried French Fried Potatoes contains 1.8 times more Copper, 4.1 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 2.4 times more Phosphorus, 3 times more Potassium, 32.7 times more Sodium and 1.9 times more Zinc than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Cauliflower as well as Frozen Extruded Par Fried French Fried Potatoes lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Extruded Par Fried French Fried Potatoes contains 11.3 times more Energy, 33.2 times more Fat, 64.9 times more Saturated Fat, 21.4 times more Omega 6, 7.3 times more Carbohydrate, 1.3 times more Fiber and 1.5 times more Protein than Boiled and Drained Cauliflower.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6