Comparing Nutrients in 1 pound Baked White Potatoes VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cauliflower	26%	8%	66%

Macro Nutrients

	Baked White Potatoes	Cauliflower	Recommended Dietary Allowance
Energy	14.4% 417kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	12% 8.66g	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	2.25% 1.63g	6.07% 4.4g	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	% 2.86g	% 4.26g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	24% 9.07g	38g per day for Men 19-50 years
Protein	17% 9.53g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	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	43% 172μg	64.6% 259μg	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	63.5% 57mg	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cauliflower	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	36.3% 2.9mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	30.6% 0.7mg	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	48.6% 340mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11.3% 418g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3 times more Vitamin B3 than Raw Cauliflower.
• While Raw Cauliflower contains 1.4 times more Vitamin B2, 1.7 times more Vitamin B5, 1.5 times more Vitamin B9, 3.8 times more Vitamin C and 5.7 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Cauliflower have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Baked Whole White Potatoes have 3.3 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 1.2 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Raw Cauliflower.
• While Raw Cauliflower contains 2.2 times more Calcium and 4.3 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Cauliflower have similar amounts of Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 3.7 times more Energy and 4.2 times more Carbohydrate than Raw Cauliflower.
• While Raw Cauliflower contains 2.7 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Cauliflower have similar amounts of Sugars, Fiber and Protein per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Cauliflower have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.