Comparing Nutrients in 5 ounces Cauliflower VS Pan Fried Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%

Macro Nutrients

	Cauliflower	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	4.14% 1.32g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	19.3% 3.3g	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	31% 40.4g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	0.53% 0.38g	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	% 0.37g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	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	6.7% 3.76g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Pan Fried Frozen Hash Brown 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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	25.7% 0.33mg	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	5.67% 22.7μg	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	10.6% 9.5mg	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	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	21.4% 25.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	3.1% 31mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	18% 0.16mg	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	9.57% 0.77mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	11.3% 0.26mg	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	16% 112mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.53% 131g	2.14% 79.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Pan Fried Frozen Hash Brown Potatoes per 5 oz

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

Lets compare vitamin content per 5 ounces of Cauliflower vs Pan Fried Frozen Hash Brown Potatoes:

• 5 ounces of Cauliflower have 1.8 times more Vitamin B2, 3.6 times more Vitamin B9 and 7.2 times more Vitamin C than Pan Fried Frozen Hash Brown Potatoes.
• While 5 oz of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 2.7 times more Vitamin B1, 4.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 27.4 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Pan Fried Frozen Hash Brown Potatoes provide similar amounts of Vitamin B5 and Vitamin K per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both Raw Cauliflower as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Pan Fried Frozen Hash Brown Potatoes:

• 5 ounces of Cauliflower have 1.3 times more Calcium, 2 times more Sodium and 1.6 times more Water than Pan Fried Frozen Hash Brown Potatoes.
• While 5 oz of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 2.9 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium and 1.4 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Pan Fried Frozen Hash Brown Potatoes contain similar levels of Manganese per five ounces.
• 5 ounces of Pan Fried Frozen Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Raw Cauliflower as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 7.1 times more Sugars than Pan Fried Frozen Hash Brown Potatoes.
• While 5 oz of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 8.8 times more Energy, 41.4 times more Fat, 7.2 times more Saturated Fat, 29.7 times more Omega 3, 144.9 times more Omega 6, 5.7 times more Carbohydrate, 1.6 times more Fiber and 1.4 times more Protein than Raw Cauliflower.
• 5 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6