Comparing Nutrients in 5 ounces Cauliflower VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Cauliflower	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	4.16% 1.33g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	27% 35g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	0.39% 0.28g	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	1.9% 1.37g	0% 0g	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	% 1.33g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.14g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	19.4% 0.25mg	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	20% 80.8μg	12.4% 49.6μg	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	76% 68.3mg	27.2% 24.5mg	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	0.76% 0.11mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	7.44% 0.6mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	9.74% 0.22mg	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	8.9% 62.4mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	17% 578mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.53% 131g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Frozen French Fried Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower versus 5 oz of Frozen French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cauliflower vs Frozen French Fried Potatoes:

• 5 ounces of Cauliflower have 1.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.6 times more Vitamin B9, 2.8 times more Vitamin C and 7 times more Vitamin K than Frozen French Fried Potatoes.
• While 5 oz of Unprepared Frozen French Fried Potatoes contain 2 times more Vitamin B1 and 4 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Frozen French Fried Potatoes provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Frozen French Fried Potatoes have insufficient amounts of Vitamin K
• Both Raw Cauliflower as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Frozen French Fried Potatoes:

• 5 ounces of Cauliflower have 2.4 times more Calcium, 1.3 times more Sodium and 1.4 times more Water than Frozen French Fried Potatoes.
• While 5 oz of Unprepared Frozen French Fried Potatoes contain 2.4 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 1.9 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Frozen French Fried Potatoes contain similar levels of Manganese per five ounces.
• 5 ounces of Frozen French Fried Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 9.6 times more Sugars than Frozen French Fried Potatoes.
• While 5 oz of Unprepared Frozen French Fried Potatoes contain 5.9 times more Energy, 16.6 times more Fat, 7.2 times more Saturated Fat and 5 times more Carbohydrate than Raw Cauliflower.
• Both Cauliflower and Frozen French Fried Potatoes offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Unprepared Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.