Comparing Nutrients in 1 kilogram Cauliflower VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cauliflower	Baked White Potatoes	Recommended Dietary Allowance
Energy	8.62% 250kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	162% 211g	130g per day for Men 19-50 years
Sugars	26.3% 19g	21% 15.3g	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	13.4% 9.7g	4.97% 3.6g	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	% 9.4g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 4g	g per day for Men 19-50 years
Fiber	52.6% 20g	55.3% 21g	38g per day for Men 19-50 years
Protein	34.3% 19g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	162% 2.1mg	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	143% 570μg	95% 380μg	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	536% 482mg	140% 126mg	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	5.33% 0.8mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Baked White Potatoes	Recommended Dietary Allowance
Calcium	22% 220mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	141% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	52.5% 4.2mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	82% 1.9mg	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	63% 440mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25% 921g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cauliflower vs Baked White Potatoes:

• Raw Cauliflower has 1.4 times more Vitamin B2, 1.7 times more Vitamin B5, 1.5 times more Vitamin B9, 3.8 times more Vitamin C and 5.7 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3 times more Vitamin B3 than Raw Cauliflower.
• Both Raw Cauliflower and Baked Whole White Potatoes have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Raw Cauliflower as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Cauliflower vs Baked White Potatoes:

• Raw Cauliflower has 2.2 times more Calcium, 4.3 times more Sodium and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Raw Cauliflower.
• Both Raw Cauliflower and Baked Whole White Potatoes have similar amounts of Manganese and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cauliflower has 1.2 times more Sugars and 2.7 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.7 times more Energy and 4.2 times more Carbohydrate than Raw Cauliflower.
• Both Raw Cauliflower and Baked Whole White Potatoes have similar amounts of Fiber and Protein per 1 kg.
• Both Raw Cauliflower as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.