Comparing Nutrients in 1 kilogram Cauliflower VS Fat Free Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Fat Free Potato Chips	10%	1%	89%

Macro Nutrients

	Cauliflower	Fat Free Potato Chips	Recommended Dietary Allowance
Energy	8.62% 250kcal	131% 3790kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	11.8% 2g	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	644% 838g	130g per day for Men 19-50 years
Sugars	26.3% 19g	51% 37g	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	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	% 9.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	197% 75g	38g per day for Men 19-50 years
Protein	34.3% 19g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Fat Free Potato Chips	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	900% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	403% 64.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	615% 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	143% 570μg	113% 450μg	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	103% 93mg	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	76% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Fat Free Potato Chips	Recommended Dietary Allowance
Calcium	22% 220mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	193% 1.74mg	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	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	167% 700mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	NA	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	239% 1670mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	479% 16280mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	25% 921g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Fat Free Potato Chips per 1 kg

Compare the macro and micronutrient content in 1 kg of Cauliflower versus 1 kg of Fat Free Potato Chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cauliflower vs Fat Free Potato Chips:

• 1 kilogram of Cauliflower has 1.3 times more Vitamin B9, 5.2 times more Vitamin C and 1.7 times more Vitamin K than Fat Free Potato Chips.
• While 1 kg of Salted Fat Free Potato Chips contains 21.6 times more Vitamin B1, 1.9 times more Vitamin B2, 12.7 times more Vitamin B3 and 4.3 times more Vitamin B6 than Raw Cauliflower.
• Both Raw Cauliflower as well as Salted Fat Free Potato Chips have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Fat Free Potato Chips:

• 1 kilogram of Cauliflower has 46 times more Water than Fat Free Potato Chips.
• While 1 kg of Salted Fat Free Potato Chips contains 1.6 times more Calcium, 4.5 times more Copper, 8.5 times more Iron, 4.7 times more Magnesium, 3.8 times more Phosphorus, 5.4 times more Potassium, 13.5 times more Selenium, 21.4 times more Sodium and 2.7 times more Zinc than Raw Cauliflower.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Salted Fat Free Potato Chips contains 15.2 times more Energy, 4 times more Omega 3, 16.9 times more Carbohydrate, 1.9 times more Sugars, 3.8 times more Fiber and 5 times more Protein than Raw Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Cauliflower as well as Salted Fat Free Potato Chips provide inadequate amounts of Omega 6 in one kilogram.