Comparing Nutrients in 500 calories Baked Frozen Sweet Potato with Salt VS Boiled Cauliflower

Weight per 500 calories

• Baked Frozen Sweet Potato with Salt: 500g
• Boiled Cauliflower: 2174g

Baked Frozen Sweet Potato with Salt has 4.3 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 Frozen Sweet Potato with Salt or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato with Salt	7%	1%	92%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Baked Frozen Sweet Potato with Salt	Boiled Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	1.32% 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	90% 117g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	23.7% 9g	132% 50g	38g per day for Men 19-50 years
Protein	15.3% 8.55g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato with Salt	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	456% 4105μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.78mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	221% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	289% 3.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	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	50.6% 45.5mg	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	NA	10% 1.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	250% 300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato with Salt	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	17.5% 175mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	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	33.8% 2.7mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	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	31.4% 220mg	99% 696mg	700mg per day for Men 19-50 years
Potassium	55.4% 1885mg	91% 3087mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	81.3% 1220mg	21.7% 326mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	9.96% 369g	54.6% 2022g	3700g per day for Men 19-50 years

Baked Frozen Sweet Potato With Salt VS Boiled Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Frozen Sweet Potato with Salt or Boiled Cauliflower?

Lets compare vitamin content per 500 calories of Baked Frozen Sweet Potato with Salt vs Boiled Cauliflower:

• 500 calories of Baked Frozen Sweet Potato with Salt have 188.8 times more Vitamin A than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 2.8 times more Vitamin B1, 4 times more Vitamin B2, 3.2 times more Vitamin B3, 3.9 times more Vitamin B5, 4 times more Vitamin B6, 8.7 times more Vitamin B9 and 21.2 times more Vitamin C than Baked Frozen Sweet Potato with Salt.
• 500 calories of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Baked Frozen Sweet Potato with Salt as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked Frozen Sweet Potato with Salt vs Boiled Cauliflower:

• 500 calories of Baked Frozen Sweet Potato with Salt have 2.3 times more Copper and 3.7 times more Sodium than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 2 times more Calcium, 2.6 times more Iron, 1.9 times more Magnesium, 3.2 times more Phosphorus, 1.6 times more Potassium, 4.3 times more Selenium, 2.5 times more Zinc and 5.5 times more Water than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt and Boiled Cauliflower contain similar levels of Manganese per 500 calories.
• 500 calories of Baked Frozen Sweet Potato with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Frozen Sweet Potato with Salt have 1.3 times more Carbohydrate than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 16.3 times more Fat, 90.8 times more Omega 3, 5.6 times more Fiber and 4.7 times more Protein than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt and Boiled Cauliflower offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Frozen Sweet Potato with Salt provide inadequate amounts of Omega 3
• Both Baked Frozen Sweet Potato with Salt as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in 500 calories.