Comparing Nutrients in 5 ounces White Potatoes VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	White Potatoes	Boiled Cauliflower	Recommended Dietary Allowance
Energy	3.37% 98kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	4.07% 2.95g	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	0.66% 0.48g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.97% 0.4mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	19% 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	6.38% 25.5μg	15.6% 62.4μg	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	14.3% 13mg	69.8% 62.8mg	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	0.094% 0.014mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	2.83% 0.026mg	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	9.2% 0.74mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	8.94% 0.21mg	8.14% 0.19mg	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	12.6% 88mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.13% 116g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Boiled Cauliflower per 5 oz

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

Lets compare vitamin content per 5 ounces of White Potatoes vs Boiled Cauliflower:

• 5 ounces of White Potatoes have 1.7 times more Vitamin B1 and 2.6 times more Vitamin B3 than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 1.5 times more Vitamin B2, 1.8 times more Vitamin B5, 2.4 times more Vitamin B9, 4.9 times more Vitamin C and 8.6 times more Vitamin K than Raw Whole White Potatoes.
• Both White Potatoes and Boiled Cauliflower provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of White Potatoes have insufficient amounts of Vitamin K
• Both Raw Whole White Potatoes as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for White Potatoes vs Boiled Cauliflower:

• 5 ounces of White Potatoes have 6.4 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 1.9 times more Phosphorus, 2.9 times more Potassium and 1.7 times more Zinc than Boiled Cauliflower.
• Both White Potatoes and Boiled Cauliflower contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Copper and Zinc
• Both Raw Whole White Potatoes as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of White Potatoes have 3 times more Energy and 3.8 times more Carbohydrate than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 16.7 times more Omega 3 and 1.8 times more Sugars than Raw Whole White Potatoes.
• Both White Potatoes and Boiled Cauliflower offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of White Potatoes provide inadequate amounts of Omega 3
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• Both Raw Whole White Potatoes as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in five ounces.