Comparing Nutrients in 300 calories Boiled Cauliflower VS Baked Potato Skin with Salt

Weight per 300 Calories

• Boiled Cauliflower: 1304g
• Baked Potato Skin with Salt: 152g

100g of Baked Potato Skin with Salt have 8.6 times more energy than 100g of Boiled Cauliflower, having above average energy density when compared to other foods.100g of Boiled Cauliflower have very low energy density.

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Baked Potato Skin with Salt	8%	0%	92%

Macro Nutrients

	Boiled Cauliflower	Baked Potato Skin with Salt	Recommended Dietary Allowance
Energy	13.6% 300kcal	13.6% 300kcal	2200kcal per day for Men 19-50 years	Recommended Energy Intake is based on the [Guidelines 2020.
Fat	6.05% 5.87g	0.16% 0.15g	97g per day for Men 19-50 years	Fat is a macronutrient that provides energy, supports cell growth, and helps the body absorb fat-soluble vitamins.
Saturated Fat	2.85% 0.91g	0.12% 0.039g	32g per day for Men 19-50 years	Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
Omega 3	136% 2.18g	0.95% 0.015g	1.6g per day for Men 19-50 years	Omega-3 fatty acids are polyunsaturated fats that are essential for brain health, heart health, and reducing inflammation. [RDA]
Omega 6	3.84% 0.65g	0.29% 0.048g	17g per day for Men 19-50 years	Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	53.7% 69.8g	130g per day for Men 19-50 years
Sugars	37.4% 27g	2.93% 2.12g	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	79% 30g	31.5% 12g	38g per day for Men 19-50 years	Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
Protein	43% 24g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Baked Potato Skin with Salt	Recommended Dietary Allowance
Vitamin A	1.45% 13μg	0.17% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
Vitamin B1	45.7% 0.55mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
Vitamin B2	52% 0.68mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
Vitamin B3	33.4% 5.35mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
Vitamin B5	133% 6.63mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
Vitamin B6	174% 2.26mg	71.6% 0.93mg	1.3mg per day for Men 19-50 years	Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
Vitamin B9	143% 574μg	8.33% 33.3μg	400μg per day for Men 19-50 years	Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin, also known as vitamin B12, is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C	642% 578mg	22.7% 20.5mg	90mg per day for Men 19-50 years	Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
Vitamin E	6.1% 0.91mg	0.4% 0.061mg	15mg per day for Men 19-50 years	Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
Vitamin K	150% 180μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]

Minerals

	Boiled Cauliflower	Baked Potato Skin with Salt	Recommended Dietary Allowance
Calcium	21% 209mg	5.15% 51.5mg	1000mg per day for Men 19-50 years	Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
Copper	26% 0.23mg	138% 1.24mg	0.9mg per day for Men 19-50 years	Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
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	52% 4.17mg	133% 10.7mg	8mg per day for Men 19-50 years	Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
Magnesium	28% 117mg	15.5% 65mg	420mg per day for Men 19-50 years	Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
Manganese	75% 1.72mg	40.6% 0.93mg	2.3mg per day for Men 19-50 years	Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
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	59.6% 417mg	22% 153mg	700mg per day for Men 19-50 years	Phosphorus is a mineral crucial for the formation of bones and teeth, energy production, and the formation of DNA and cell membranes. [RDA]
Potassium	54.5% 1852mg	25.5% 868mg	3400mg per day for Men 19-50 years	Potassium is a vital mineral and electrolyte that helps regulate fluid balance, muscle contractions, nerve signals, and blood pressure. [RDA]
Selenium	14.2% 7.83μg	1.93% 1.06μg	55μg per day for Men 19-50 years	Selenium is a trace mineral with antioxidant properties that supports immune function, thyroid hormone metabolism, and cellular health. [RDA]
Sodium	13% 196mg	26% 389mg	1500mg per day for Men 19-50 years	Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
Zinc	20% 2.2mg	6.75% 0.74mg	11mg per day for Men 19-50 years	Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
Water	32.8% 1213g	1.94% 71.7g	3700g per day for Men 19-50 years

Boiled Cauliflower VS Baked Potato Skin With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 kcal - Boiled Cauliflower or Baked Potato Skin with Salt?

Lets compare vitamin content per 300 calories of Boiled Cauliflower vs Baked Potato Skin with Salt:

• 300 calories of Boiled Cauliflower have 3 times more Vitamin B1, 4.2 times more Vitamin B2, 5.1 times more Vitamin B5, 2.4 times more Vitamin B6, 17.2 times more Vitamin B9, 28.2 times more Vitamin C, 15.1 times more Vitamin E and 69.9 times more Vitamin K than Baked Potato Skin with Salt.
• Both Boiled Cauliflower and Baked Potato Skin with Salt provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Baked Potato Skin with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Cauliflower as well as Baked Potatoes Skin with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Cauliflower vs Baked Potato Skin with Salt:

• 300 calories of Boiled Cauliflower have 4.1 times more Calcium, 1.8 times more Magnesium, 1.8 times more Manganese, 2.7 times more Phosphorus, 2.1 times more Potassium, 7.4 times more Selenium, 3 times more Zinc and 16.9 times more Water than Baked Potato Skin with Salt.
• While 300 kcal of Baked Potatoes Skin with Salt contain 5.3 times more Copper, 2.6 times more Iron and 2 times more Sodium than Boiled and Drained Cauliflower.
• 300 calories of Baked Potato Skin with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Cauliflower have 38.7 times more Fat, 143.8 times more Omega 3, 12.8 times more Sugars, 2.5 times more Fiber and 3.7 times more Protein than Baked Potato Skin with Salt.
• While 300 kcal of Baked Potatoes Skin with Salt contain 1.3 times more Carbohydrate than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Baked Potato Skin with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Baked Potato Skin with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Baked Potatoes Skin with Salt provide inadequate amounts of Omega 6 in 300 calories.