Comparing Nutrients in 1 pound Boiled Cauliflower VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Cauliflower	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.6% 104kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	47.3% 0.76g	NA	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	91% 119g	130g per day for Men 19-50 years
Sugars	13% 9.43g	4.3% 3.13g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	15% 8.35g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.78mg	NA	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	50% 200μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	223% 201mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	NA	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	18% 1.45mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	NA	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	20.7% 145mg	NA	700mg per day for Men 19-50 years
Potassium	19% 644mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	NA	11mg per day for Men 19-50 years
Water	11.4% 422g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Cauliflower versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Cauliflower vs Frozen Roasted Potatoes with Salt:

• 1 pound of Boiled Cauliflower has 26.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Boiled Cauliflower vs Frozen Roasted Potatoes with Salt:

• 1 pound of Boiled Cauliflower has 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.6 times more Iron, 3.2 times more Potassium and 19.9 times more Sodium than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Cauliflower has 3 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 5.5 times more Energy and 6.4 times more Carbohydrate than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled Cauliflower provide inadequate amounts of Energy