Comparing Nutrients in 7 ounces Boiled Cauliflower VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Cauliflower	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	3.3% 0.56g	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	42% 54.6g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	0.79% 0.58g	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	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	12% 4.56g	12% 4.56g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	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	20% 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	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	26.3% 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	22% 87.3μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	98% 88mg	26% 23.4mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	32% 0.29mg	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	7.94% 0.64mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	19% 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	9.07% 63.5mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	5% 185g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Cauliflower versus 7 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt 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 Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Boiled Cauliflower have 1.7 times more Vitamin B2, 2 times more Vitamin B9, 3.8 times more Vitamin C and 6 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.9 times more Vitamin B1 and 5.2 times more Vitamin B3 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• Both Boiled and Drained Cauliflower as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Cauliflower vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Boiled Cauliflower have 1.5 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 8.1 times more Copper, 2.3 times more Iron, 3.1 times more Magnesium, 1.7 times more Manganese, 3 times more Phosphorus, 3.3 times more Potassium, 26.1 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 Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Cauliflower have 9.3 times more Omega 3 and 7.2 times more Sugars than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7 times more Energy, 11.4 times more Fat, 15.5 times more Saturated Fat, 6.7 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in seven ounces.