Comparing Nutrients in 5 ounces Boiled Cauliflower VS Snack, potato chips, made from dried potatoes, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%

Macro Nutrients

	Boiled Cauliflower	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	26.6% 773kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.83g	60.4% 78.5g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	1.5% 1.08g	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	0.33% 0.24g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 0.61g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	11% 4.1g	38g per day for Men 19-50 years
Protein	4.66% 2.6g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	53.8% 0.7mg	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	15.6% 62.4μg	6.73% 27μg	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	69.8% 62.8mg	1.9% 1.7mg	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	0.66% 0.099mg	130% 19.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	8.5% 10.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	2.83% 0.026mg	21.4% 0.19mg	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	5.67% 0.45mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	16% 0.37mg	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	6.48% 45.4mg	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	26.6% 903mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.091% 3.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Snack, potato chips, made from dried potatoes, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Cauliflower versus 5 oz of Snack, potato chips, made from dried potatoes, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Cauliflower vs Snack, potato chips, made from dried potatoes, plain:

• 5 ounces of Boiled Cauliflower have 2.3 times more Vitamin B9, 36.9 times more Vitamin C and 1.9 times more Vitamin K than Snack, potato chips, made from dried potatoes, plain.
• While 5 oz of Snack, potato chips, made from dried potatoes, plain contain 5 times more Vitamin B1, 1.3 times more Vitamin B2, 6.5 times more Vitamin B3, 2.8 times more Vitamin B6 and 196 times more Vitamin E than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Snack, potato chips, made from dried potatoes, plain provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• 5 ounces of Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Vitamin C
• Both Boiled and Drained Cauliflower as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Cauliflower vs Snack, potato chips, made from dried potatoes, plain:

• 5 ounces of Boiled Cauliflower have 39.2 times more Water than Snack, potato chips, made from dried potatoes, plain.
• While 5 oz of Snack, potato chips, made from dried potatoes, plain contain 7.6 times more Copper, 2.5 times more Iron, 4.4 times more Magnesium, 2 times more Manganese, 3.4 times more Phosphorus, 4.5 times more Potassium, 35.3 times more Sodium and 3.4 times more Zinc than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Cauliflower as well as Snack, potato chips, made from dried potatoes, plain lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Cauliflower have 3.2 times more Omega 3 and 2.7 times more Sugars than Snack, potato chips, made from dried potatoes, plain.
• While 5 oz of Snack, potato chips, made from dried potatoes, plain contain 23.7 times more Energy, 78.4 times more Fat, 123.5 times more Saturated Fat, 308.8 times more Omega 6, 13.5 times more Carbohydrate, 1.3 times more Fiber and 2.5 times more Protein than Boiled and Drained Cauliflower.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6