Comparing Nutrients in 1 kilogram Baked White Potatoes VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Baked White Potatoes	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	31.7% 920kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	29% 37.5g	130g per day for Men 19-50 years
Sugars	21% 15.3g	14.5% 10.5g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	71% 27g	38g per day for Men 19-50 years
Protein	37.5% 21g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cooked Frozen 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	40% 0.48mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	67.7% 0.88mg	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	95% 380μg	103% 410μg	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	140% 126mg	348% 313mg	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	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	99% 119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	10% 100mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	26.7% 0.24mg	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	80% 6.4mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	65.2% 1.5mg	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	107% 750mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	20.4% 754g	25.4% 940g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.3 times more Vitamin B1, 4.9 times more Vitamin B3, 3.9 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled and Drained Frozen Cauliflower.
• While Boiled and Drained Frozen Cauliflower contains 2.5 times more Vitamin C and 4.4 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Frozen Cauliflower have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Baked Whole White Potatoes as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Baked Whole White Potatoes have 5.3 times more Copper, 1.6 times more Iron, 3 times more Magnesium, 1.3 times more Manganese, 3.1 times more Phosphorus, 3.9 times more Potassium and 2.7 times more Zinc than Boiled and Drained Frozen Cauliflower.
• While Boiled and Drained Frozen Cauliflower contains 1.7 times more Calcium and 2.6 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Frozen Cauliflower have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 4.8 times more Energy, 5.6 times more Carbohydrate, 1.5 times more Sugars and 1.3 times more Protein than Boiled and Drained Frozen Cauliflower.
• While Boiled and Drained Frozen Cauliflower contains 5.4 times more Omega 3 and 1.3 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.