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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower with Salt	31%	9%	60%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Frozen Cauliflower with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.66% 77kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.3g	91% 119g	130g per day for Men 19-50 years
Sugars	2.88% 2.1g	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	32.2% 12.2g	31% 11.8g	38g per day for Men 19-50 years
Protein	13% 7.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	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	46.5% 186μg	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	158% 142mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.7% 77mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	23.2% 1.86mg	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	29.6% 0.68mg	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	15.6% 109mg	NA	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	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	77% 1152mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	NA	11mg per day for Men 19-50 years
Water	11.5% 426g	8.35% 309g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Cauliflower with Salt 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 Cooked Frozen Cauliflower with Salt vs Frozen Roasted Potatoes with Salt:

• 1 pound of Cooked Frozen Cauliflower with Salt has 18.4 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 Cooked Frozen Cauliflower with Salt vs Frozen Roasted Potatoes with Salt:

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

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Roasted Potatoes with Salt contains 7.5 times more Energy, 8.3 times more Carbohydrate and 1.4 times more Protein than Boiled Frozen Cauliflower, drained with Salt.
• Both Cooked Frozen Cauliflower with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Frozen Cauliflower with Salt provide inadequate amounts of Energy