Comparing Nutrients in 5 ounces White Potatoes VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Cauliflower	26%	8%	66%

Macro Nutrients

	White Potatoes	Cauliflower	Recommended Dietary Allowance
Energy	3.37% 98kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.13% 0.023g	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	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	3.73% 2.7g	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	1.9% 1.37g	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	% 1.33g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.97% 0.4mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	20% 0.26mg	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	20% 80.8μg	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	76% 68.3mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Cauliflower	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.035% 1.4μg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	8.94% 0.21mg	9.55% 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	12.6% 88mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	12.5% 424mg	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	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.13% 116g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Cauliflower per 5 oz

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

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

• 5 ounces of White Potatoes have 1.4 times more Vitamin B1 and 2.1 times more Vitamin B3 than Cauliflower.
• While 5 oz of Raw Cauliflower contain 1.8 times more Vitamin B2, 2.4 times more Vitamin B5, 3.2 times more Vitamin B9, 5.3 times more Vitamin C and 9.7 times more Vitamin K than Raw Whole White Potatoes.
• Both White Potatoes and 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 Raw 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 Cauliflower:

• 5 ounces of White Potatoes have 3 times more Copper, 1.2 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus and 1.4 times more Potassium than Cauliflower.
• While 5 oz of Raw Cauliflower contain 2.4 times more Calcium and 1.9 times more Sodium than Raw Whole White Potatoes.
• Both White Potatoes and Cauliflower contain similar levels of Manganese, Zinc and Water per five ounces.
• 5 ounces of White Potatoes lack sufficient amounts of Calcium
• Both Raw Whole White Potatoes as well as Raw Cauliflower lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of White Potatoes have 2.8 times more Energy and 3.2 times more Carbohydrate than Cauliflower.
• While 5 oz of Raw Cauliflower contain 1.7 times more Sugars than Raw Whole White Potatoes.
• Both White Potatoes and Cauliflower offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Whole White Potatoes as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in five ounces.