Comparing Nutrients in 500 calories Baked Potatoes VS Boiled Cauliflower

Weight per 500 calories

• Baked Potatoes: 538g
• Boiled Cauliflower: 2174g

Baked Potatoes have 4 times more energy per 100g than Boiled Cauliflower. It has average energy density when compared to other foods. Boiled and Drained Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Baked Potatoes or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Baked Potatoes	Boiled Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	4.37% 0.07g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.5% 114g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	8.75% 6.34g	62.4% 45.2g	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	2.52% 1.83g	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	% 2.37g	NA	g per day for Men 19-50 years
Sucrose	% 2.15g	NA	g per day for Men 19-50 years
Fiber	31% 12g	132% 50g	38g per day for Men 19-50 years
Protein	24% 13.4g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0.6% 5.38μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.4% 7.6mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2.02mg	221% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.67mg	289% 3.76mg	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	37.6% 151μg	239% 957μg	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	57.3% 51.6mg	1070% 963mg	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	1.43% 0.22mg	10% 1.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.96% 10.8μg	250% 300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	8.06% 80.6mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	70.5% 0.63mg	43.5% 0.39mg	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	72.6% 5.8mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	51% 1.18mg	125% 2.87mg	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	53.8% 376mg	99% 696mg	700mg per day for Men 19-50 years
Potassium	84.6% 2876mg	91% 3087mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.15μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	3.6% 53.8mg	21.7% 326mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	11% 403g	54.6% 2022g	3700g per day for Men 19-50 years

Baked Potatoes VS Boiled Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potatoes or Boiled Cauliflower?

Lets compare vitamin content per 500 calories of Baked Potatoes vs Boiled Cauliflower:

• 500 kcal of Boiled and Drained Cauliflower contain 2.7 times more Vitamin B1, 4.4 times more Vitamin B2, 5.5 times more Vitamin B5, 2.2 times more Vitamin B6, 6.4 times more Vitamin B9, 18.7 times more Vitamin C, 7.1 times more Vitamin E and 27.9 times more Vitamin K than Whole Baked Potatoes.
• Both Baked Potatoes and Boiled Cauliflower provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Baked Potatoes have insufficient amounts of Vitamin E and Vitamin K
• Both Whole Baked Potatoes as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked Potatoes vs Boiled Cauliflower:

• 500 calories of Baked Potatoes have 1.6 times more Copper than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 4.3 times more Calcium, 1.3 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 6.1 times more Selenium, 6.1 times more Sodium, 1.9 times more Zinc and 5 times more Water than Whole Baked Potatoes.
• Both Baked Potatoes and Boiled Cauliflower contain similar levels of Iron and Potassium per 500 calories.
• 500 calories of Baked Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potatoes have 1.3 times more Carbohydrate than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 14 times more Fat, 51.9 times more Omega 3, 7.1 times more Sugars, 4.2 times more Fiber and 3 times more Protein than Whole Baked Potatoes.
• Both Baked Potatoes and Boiled Cauliflower offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Potatoes provide inadequate amounts of Omega 3
• Both Whole Baked Potatoes as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in 500 calories.