Comparing Nutrients in 1 pound Cauliflower VS Frozen Extruded Par Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Cauliflower	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	3.9% 113kcal	40.7% 1179kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	64.4% 20.6g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	28.6% 4.86g	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	105% 137g	130g per day for Men 19-50 years
Sugars	12% 8.66g	NA	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	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	% 4.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	34.6% 13g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Frozen Extruded Par Fried Potatoes	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	28% 0.34mg	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	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	63% 0.82mg	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	25% 100μg	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	243% 219mg	31.8% 28.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	9.98% 100mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	16% 0.15mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	44.8% 1.03mg	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	50% 349mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	148% 2223mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11.3% 418g	6.12% 227g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Frozen Extruded Par Fried Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Cauliflower versus 1 lb of Frozen Extruded Par Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cauliflower vs Frozen Extruded Par Fried Potatoes:

• 1 pound of Cauliflower has 1.9 times more Vitamin B2, 1.2 times more Vitamin B5, 2.6 times more Vitamin B9 and 7.7 times more Vitamin C than Frozen Extruded Par Fried Potatoes.
• While 1 lb of Frozen Extruded Par Fried French Fried Potatoes contains 1.5 times more Vitamin B1 and 4.4 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Frozen Extruded Par Fried Potatoes provide similar amounts of Vitamin B6 per one pound.
• Both Raw Cauliflower as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cauliflower vs Frozen Extruded Par Fried Potatoes:

• 1 pound of Cauliflower has 2.4 times more Calcium, 1.2 times more Copper and 1.8 times more Water than Frozen Extruded Par Fried Potatoes.
• While 1 lb of Frozen Extruded Par Fried French Fried Potatoes contains 3.1 times more Iron, 1.5 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium and 16.3 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Frozen Extruded Par Fried Potatoes contain similar levels of Magnesium and Zinc per one pound.
• 1 pound of Frozen Extruded Par Fried Potatoes lack sufficient amounts of Calcium
• Both Raw Cauliflower as well as Frozen Extruded Par Fried French Fried Potatoes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Extruded Par Fried French Fried Potatoes contains 10.4 times more Energy, 53.4 times more Fat, 35 times more Saturated Fat, 67 times more Omega 6, 6.1 times more Carbohydrate, 1.5 times more Fiber and 1.5 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy and Omega 6