Comparing Nutrients in 1 kilogram Baked Potatoes VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Cauliflower	26%	8%	66%

Macro Nutrients

	Baked Potatoes	Cauliflower	Recommended Dietary Allowance
Energy	32% 930kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	16.3% 12g	26.3% 19g	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	4.7% 3.4g	13.4% 9.7g	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	% 4.4g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 4g	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	52.6% 20g	38g per day for Men 19-50 years
Protein	44.6% 25g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Cauliflower	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.2% 3.76mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	142% 1.84mg	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	70% 280μg	143% 570μg	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	107% 96mg	536% 482mg	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	2.67% 0.4mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Cauliflower	Recommended Dietary Allowance
Calcium	15% 150mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	135% 11mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	67.4% 1.55mg	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	100% 700mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	157% 5350mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	20.2% 749g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potatoes VS Cauliflower per 1 kg

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

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

• 1 kilogram of Baked Potatoes has 1.3 times more Vitamin B1, 2.8 times more Vitamin B3 and 1.7 times more Vitamin B6 than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.8 times more Vitamin B5, 2 times more Vitamin B9, 5 times more Vitamin C and 7.8 times more Vitamin K than Whole Baked Potatoes.
• Both Baked Potatoes and Cauliflower provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Baked Potatoes have insufficient amounts of Vitamin K
• Both Whole Baked Potatoes as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Potatoes vs Cauliflower:

• 1 kilogram of Baked Potatoes has 3 times more Copper, 2.6 times more Iron, 1.9 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.5 times more Calcium and 3 times more Sodium than Whole Baked Potatoes.
• Both Baked Potatoes and Cauliflower contain similar levels of Water per one kilogram.
• 1 kilogram of Baked Potatoes lack sufficient amounts of Calcium
• Both Whole Baked Potatoes as well as Raw Cauliflower lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potatoes has 3.7 times more Energy, 4.3 times more Carbohydrate and 1.3 times more Protein than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.6 times more Sugars than Whole Baked Potatoes.
• Both Baked Potatoes and Cauliflower offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy
• Both Whole Baked Potatoes as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.