Comparing Nutrients in 500 calories Cauliflower VS Oven-heated Frozen Cottage-cut French Fried Potatoes

Weight per 500 calories

• Cauliflower: 2000g
• Oven-heated Frozen Cottage-cut French Fried Potatoes: 229g

Oven-heated Frozen Cottage-cut French Fried Potatoes have 8.7 times more energy per unit of mass than Raw Cauliflower, which is above average in comparison to other foods. Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Cauliflower or Oven-heated Frozen Cottage-cut French Fried Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Cauliflower	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	28% 8.93g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 99g	60% 78g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	NA	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	26.8% 19.4g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	105% 40g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	5.47% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	31.7% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	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	285% 1140μg	9.75% 39μg	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	1071% 964mg	24.2% 21.8mg	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	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	44% 440mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	1.47% 58.7μg	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	105% 8.4mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	12% 50.5mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	30.3% 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	126% 880mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	32.4% 1101mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	1.67% 0.92μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	6.9% 103mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	8.55% 0.94mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	3.28% 121g	3700g per day for Men 19-50 years

Cauliflower VS Oven-heated Frozen Cottage-cut French Fried Potatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Oven-heated Frozen Cottage-cut French Fried Potatoes?

Lets compare vitamin content per 500 calories of Cauliflower vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 500 calories of Cauliflower have 3.7 times more Vitamin B1, 16.9 times more Vitamin B2, 1.8 times more Vitamin B3, 8.4 times more Vitamin B5, 6.6 times more Vitamin B6, 29.2 times more Vitamin B9 and 44.2 times more Vitamin C than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• 500 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Cauliflower as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 500 calories of Cauliflower have 19.2 times more Calcium, 1.7 times more Copper, 2.5 times more Iron, 5.9 times more Magnesium, 4.4 times more Manganese, 5.9 times more Phosphorus, 5.4 times more Potassium, 13.1 times more Selenium, 5.8 times more Sodium, 5.7 times more Zinc and 15.2 times more Water than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• 500 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium, Selenium and Zinc
• Both Raw Cauliflower as well as Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Fluoride in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 1.3 times more Carbohydrate, 5.5 times more Fiber and 4.9 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 500 kcal of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 3.4 times more Fat and 3.4 times more Saturated Fat than Raw Cauliflower.
• Both Cauliflower and Oven-heated Frozen Cottage-cut French Fried Potatoes offer comparable quantities of Energy per 500 calories.
• Both Raw Cauliflower as well as Oven-heated Frozen Cottage-cut French Fried Potatoes provide inadequate amounts of Omega 6 in 500 calories.