Comparing Nutrients in 5 ounces Cauliflower VS 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	1.22% 35.4kcal	10.7% 309kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	17.2% 5.5g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	NA	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	5.13% 0.87g	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	37% 48.2g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	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	1.9% 1.37g	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	% 1.33g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	12% 4.54g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	8.7% 4.88g	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	5.9% 0.071mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	21.4% 3.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	26.5% 0.34mg	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	6.02% 24μg	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	15% 13.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	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	3.1% 31mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	31.5% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	0.91% 36.3μg	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	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	18.7% 0.43mg	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	13% 92mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	20% 680mg	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	2.83% 42.5mg	4.25% 63.8mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.53% 131g	2.03% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Oven-heated Frozen Cottage-cut French Fried Potatoes per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 5 ounces of Cauliflower have 1.9 times more Vitamin B2, 3.4 times more Vitamin B9 and 5.1 times more Vitamin C than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 5 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 2.4 times more Vitamin B1, 4.8 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Cauliflower.
• Both Cauliflower and Oven-heated Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B5 per five ounces.
• 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 five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 5 ounces of Cauliflower have 2.2 times more Calcium and 1.7 times more Water than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 5 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 5.1 times more Copper, 3.5 times more Iron, 1.5 times more Magnesium, 2 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, 1.5 times more Sodium and 1.5 times more Zinc than Raw Cauliflower.
• 5 ounces of Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium
• Both Raw Cauliflower as well as Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Fluoride and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 8.7 times more Energy, 29.3 times more Fat, 30 times more Saturated Fat, 38.4 times more Omega 6, 6.8 times more Carbohydrate, 1.6 times more Fiber and 1.8 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy and Omega 6