Comparing Nutrients in 1 pound Baked Potatoes VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Baked Potatoes	Boiled Cauliflower	Recommended Dietary Allowance
Energy	14.5% 422kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.8% 96g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	13% 9.43g	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	2.13% 1.54g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	60.4% 0.78mg	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	31.8% 127μg	50% 200μg	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	48.4% 43.5mg	223% 201mg	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	1.2% 0.18mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	52% 62.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	6.8% 68mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	9.07% 0.082mg	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	61.2% 4.9mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	26% 0.6mg	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	45.4% 318mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	71.4% 2427mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	9.2% 340g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potatoes VS Boiled Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potatoes vs Boiled Cauliflower:

• 1 pound of Baked Potatoes has 1.5 times more Vitamin B1, 3.4 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 1.4 times more Vitamin B5, 1.6 times more Vitamin B9, 4.6 times more Vitamin C and 6.9 times more Vitamin K than Whole Baked Potatoes.
• Both Baked Potatoes and Boiled Cauliflower provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Baked Potatoes have insufficient amounts of Vitamin K
• Both Whole Baked Potatoes as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Potatoes vs Boiled Cauliflower:

• 1 pound of Baked Potatoes has 6.6 times more Copper, 3.4 times more Iron, 3.1 times more Magnesium, 1.7 times more Manganese, 2.2 times more Phosphorus, 3.8 times more Potassium and 2.1 times more Zinc than Boiled Cauliflower.
• Both Baked Potatoes and Boiled Cauliflower contain similar levels of Water per one pound.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Copper and Zinc
• Both Whole Baked Potatoes as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potatoes has 4 times more Energy, 5.1 times more Carbohydrate and 1.4 times more Protein than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 12.8 times more Omega 3 and 1.8 times more Sugars than Whole Baked Potatoes.
• Both Baked Potatoes and Boiled Cauliflower offer comparable quantities of Fiber per one pound.
• 1 pound of Baked Potatoes provide inadequate amounts of Omega 3
• 1 pound of Boiled Cauliflower provide inadequate amounts of Energy
• Both Whole Baked Potatoes as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in one pound.