Comparing Nutrients in 1 pound Cauliflower VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Cauliflower	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	3.9% 113kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	24.4% 23.7g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	14.6% 4.67g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	7.44% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	100% 130g	130g per day for Men 19-50 years
Sugars	12% 8.66g	1.75% 1.27g	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	6.07% 4.4g	0% 0g	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	% 4.26g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.82g	g per day for Men 19-50 years
Fiber	24% 9.07g	31% 11.8g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	64.2% 0.83mg	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	64.6% 259μg	31.8% 127μg	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	243% 219mg	67% 60.3mg	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	2.4% 0.36mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	9.98% 100mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	68% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	24% 1.9mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	41.4% 0.95mg	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	28.5% 200mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	9.68% 145mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11.3% 418g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Oven-heated Frozen French Fries per 1 lb

Compare the macro and micronutrient content in 1 lb of Cauliflower versus 1 lb of Oven-heated Frozen French Fries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cauliflower vs Oven-heated Frozen French Fries:

• 1 pound of Cauliflower has 1.9 times more Vitamin B2, 1.3 times more Vitamin B5, 2 times more Vitamin B9, 3.6 times more Vitamin C and 6.2 times more Vitamin K than Oven-heated Frozen French Fries.
• While 1 lb of Oven-heated Frozen French Fried Potatoes contains 2.6 times more Vitamin B1 and 4.4 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Oven-heated Frozen French Fries provide similar amounts of Vitamin B6 per one pound.
• Both Raw Cauliflower as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cauliflower vs Oven-heated Frozen French Fries:

• 1 pound of Cauliflower has 1.8 times more Calcium and 1.5 times more Water than Oven-heated Frozen French Fries.
• While 1 lb of Oven-heated Frozen French Fried Potatoes contains 3.5 times more Copper, 1.8 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 2.2 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Raw Cauliflower.
• 1 pound of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• Both Raw Cauliflower as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cauliflower has 6.8 times more Sugars than Oven-heated Frozen French Fries.
• While 1 lb of Oven-heated Frozen French Fried Potatoes contains 6.7 times more Energy, 18.6 times more Fat, 7.9 times more Saturated Fat, 5.8 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one pound.