Comparing Nutrients in 1 kilogram Cooked Green Cauliflower with Salt VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower with Salt	30%	7%	63%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cooked Green Cauliflower with Salt	Potato Skin	Recommended Dietary Allowance
Energy	11% 320kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.8g	96% 124g	130g per day for Men 19-50 years
Sugars	NA	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	87% 33g	65.8% 25g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower with Salt	Potato Skin	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	184% 2.4mg	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	103% 410μg	42.5% 170μg	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	807% 726mg	127% 114mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower with Salt	Potato Skin	Recommended Dietary Allowance
Calcium	32% 320mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	470% 4.23mg	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	90% 7.2mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	262% 6mg	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	81.4% 570mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	81.8% 2780mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24% 895g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Green Cauliflower with Salt VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Green Cauliflower with Salt versus 1 kg of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Green Cauliflower with Salt vs Potato Skin:

• 1 kilogram of Cooked Green Cauliflower with Salt has 3.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.3 times more Vitamin B5, 2.4 times more Vitamin B9 and 6.4 times more Vitamin C than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.5 times more Vitamin B3 than Cooked Green Cauliflower with Salt.
• Both Cooked Green Cauliflower with Salt and Potato Skin provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Cooked Green Cauliflower with Salt as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Green Cauliflower with Salt vs Potato Skin:

• 1 kilogram of Cooked Green Cauliflower with Salt has 1.5 times more Phosphorus, 25.9 times more Sodium and 1.8 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 10.6 times more Copper, 4.5 times more Iron, 2.5 times more Manganese and 1.5 times more Potassium than Cooked Green Cauliflower with Salt.
• Both Cooked Green Cauliflower with Salt and Potato Skin contain similar levels of Calcium, Magnesium and Water per one kilogram.
• Both Cooked Green Cauliflower with Salt as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Green Cauliflower with Salt has 10.7 times more Omega 3 and 1.3 times more Fiber than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.8 times more Energy and 2 times more Carbohydrate than Cooked Green Cauliflower with Salt.
• Both Cooked Green Cauliflower with Salt and Potato Skin offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Green Cauliflower with Salt provide inadequate amounts of Energy
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• Both Cooked Green Cauliflower with Salt as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one kilogram.