Comparing Nutrients in 1 kilogram Baked White Potatoes VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Baked White Potatoes	Green Cauliflower	Recommended Dietary Allowance
Energy	31.7% 920kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	47% 61g	130g per day for Men 19-50 years
Sugars	21% 15.3g	41.8% 30.3g	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	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	84.2% 32g	38g per day for Men 19-50 years
Protein	37.5% 21g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	139% 6.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	171% 2.22mg	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	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	140% 126mg	979% 881mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Green Cauliflower	Recommended Dietary Allowance
Calcium	10% 100mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	45.6% 0.41mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	107% 2.47mg	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	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	88.2% 3000mg	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	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	20.4% 754g	24.3% 898g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 2.1 times more Vitamin B3 than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.8 times more Vitamin B5, 1.5 times more Vitamin B9, 7 times more Vitamin C and 7.5 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Green Cauliflower have similar amounts of Vitamin B6 per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Green 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 Green Cauliflower:

• Baked Whole White Potatoes have 3.1 times more Copper, 1.4 times more Magnesium, 1.2 times more Phosphorus and 1.8 times more Potassium than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 3.3 times more Calcium, 1.3 times more Manganese, 3.3 times more Sodium and 1.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Green Cauliflower have similar amounts of Iron, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 3 times more Energy and 3.5 times more Carbohydrate than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 6.9 times more Omega 3, 2 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Green Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.