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

Macros Ratio

	Protein	Fat	Carbs
Frozen Extruded Par Fried Potatoes	4%	50%	46%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Frozen Extruded Par Fried Potatoes	Frozen Cauliflower	Recommended Dietary Allowance
Energy	40.7% 1179kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	64.4% 20.6g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.86g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	34.6% 13g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	23% 13g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Extruded Par Fried Potatoes	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	43% 0.56mg	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	25% 100μg	72.6% 290μg	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	31.8% 28.6mg	246% 221mg	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	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	56% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Extruded Par Fried Potatoes	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	4.1% 41mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	15.6% 0.14mg	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	75% 6mg	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	39% 0.89mg	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	50% 349mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	148% 2223mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	6.12% 227g	11.3% 420g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Frozen Extruded Par Fried Potatoes has 1.5 times more Vitamin B1, 5.2 times more Vitamin B3, 4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Cauliflower.
• While 1 lb of Frozen Cauliflower, Unprepared contains 2.3 times more Vitamin B2, 2.9 times more Vitamin B9 and 7.7 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Extruded Par Fried French Fried Potatoes as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Extruded Par Fried Potatoes has 2.4 times more Iron, 1.5 times more Magnesium, 2.2 times more Phosphorus, 2.2 times more Potassium, 20.4 times more Sodium and 1.9 times more Zinc than Frozen Cauliflower.
• While 1 lb of Frozen Cauliflower, Unprepared contains 2.4 times more Calcium and 1.9 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Extruded Par Fried Potatoes and Frozen Cauliflower contain similar levels of Copper and Manganese per one pound.
• 1 pound of Frozen Extruded Par Fried Potatoes lack sufficient amounts of Calcium
• 1 pound of Frozen Cauliflower lack sufficient amounts of Zinc
• Both Frozen Extruded Par Fried French Fried Potatoes as well as Frozen Cauliflower, Unprepared lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Extruded Par Fried Potatoes has 10.8 times more Energy, 55.4 times more Fat, 110.8 times more Saturated Fat, 37 times more Omega 6, 6.4 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than Frozen Cauliflower.
• 1 pound of Frozen Cauliflower provide inadequate amounts of Energy and Omega 6