Comparing Nutrients in 7 ounces Boiled Cauliflower VS Oven-heated Frozen Cottage-cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Boiled Cauliflower	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	15% 433kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	24% 7.73g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	7.18% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.27% 8.16g	52% 67.5g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	37% 0.48mg	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	22% 87.3μg	8.43% 33.7μg	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	98% 88mg	21% 19mg	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	0.93% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	44% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.27% 51μg	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	7.94% 0.64mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	26.2% 0.6mg	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	9.07% 63.5mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	5% 185g	2.84% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Oven-heated Frozen Cottage-cut French Fried Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Cauliflower versus 7 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 7 ounces of Boiled Cauliflower vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 7 ounces of Boiled Cauliflower have 1.7 times more Vitamin B2, 2.6 times more Vitamin B9 and 4.7 times more Vitamin C than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 7 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 2.8 times more Vitamin B1, 5.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Cauliflower vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 7 ounces of Boiled Cauliflower have 1.8 times more Water than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 7 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 11.1 times more Copper, 4.7 times more Iron, 2.4 times more Magnesium, 2.3 times more Manganese, 2 times more Phosphorus, 3.4 times more Potassium, 3 times more Sodium and 2.4 times more Zinc than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Cauliflower as well as Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 9.5 times more Energy, 18.2 times more Fat, 55.6 times more Saturated Fat, 12.3 times more Omega 6, 8.3 times more Carbohydrate, 1.4 times more Fiber and 1.9 times more Protein than Boiled and Drained Cauliflower.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6