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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Frozen Cauliflower	Recommended Dietary Allowance
Energy	20% 576kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	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	NA	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	91% 119g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	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	31% 11.8g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	18% 10g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	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	NA	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	72.6% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	246% 221mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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 Roasted Potatoes with Salt	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	6.8% 68mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	NA	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	28.3% 2.27mg	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	NA	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	NA	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	NA	7% 0.77mg	11mg per day for Men 19-50 years
Water	8.35% 309g	11.3% 420g	3700g per day for Men 19-50 years

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

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

• 1 lb of Frozen Cauliflower, Unprepared contains 28.7 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 Frozen Roasted Potatoes with Salt vs Frozen Cauliflower:

• 1 pound of Frozen Roasted Potatoes with Salt has 2.3 times more Potassium and 12.4 times more Sodium than Frozen Cauliflower.
• While 1 lb of Frozen Cauliflower, Unprepared contains 1.5 times more Calcium and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Frozen Cauliflower contain similar levels of Iron per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 5.3 times more Energy and 5.6 times more Carbohydrate than Frozen Cauliflower.
• While 1 lb of Frozen Cauliflower, Unprepared contains 3.2 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Frozen Cauliflower offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Frozen Cauliflower provide inadequate amounts of Energy