Comparing Nutrients in 7 ounces Frozen Cauliflower VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Potato Skin	17%	1%	82%

Macro Nutrients

	Frozen Cauliflower	Potato Skin	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.14% 9.3g	19% 24.7g	130g per day for Men 19-50 years
Sugars	6.08% 4.4g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	7.12% 4g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.32% 0.85mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	36.5% 0.47mg	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	31.8% 127μg	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	108% 97mg	25% 22.6mg	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	24.5% 29.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Potato Skin	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	93% 0.84mg	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	13.4% 1.07mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	52% 1.2mg	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	9.92% 69.5mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cauliflower VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Cauliflower versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Cauliflower vs Potato Skin:

• 7 ounces of Frozen Cauliflower have 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 3.8 times more Vitamin B9 and 4.3 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.9 times more Vitamin B6 than Frozen Cauliflower, Unprepared.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Frozen Cauliflower, Unprepared as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Cauliflower vs Potato Skin:

• 7 oz of Raw Potato Skin contain 1.4 times more Calcium, 13.6 times more Copper, 6 times more Iron, 1.9 times more Magnesium, 3.1 times more Manganese, 2.1 times more Potassium and 2.1 times more Zinc than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Potato Skin contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Frozen Cauliflower lack sufficient amounts of Zinc
• Both Frozen Cauliflower, Unprepared as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Cauliflower have 9.8 times more Omega 3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.4 times more Energy, 2.7 times more Carbohydrate and 1.3 times more Protein than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Potato Skin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Cauliflower provide inadequate amounts of Energy
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Frozen Cauliflower, Unprepared as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Cauliflower VS Potato Skin

What are the health benefits of Frozen Cauliflower compared to Potato Skin?

Frozen cauliflower is a nutrient-dense vegetable that is low in calories and high in fiber, vitamins C and K, and antioxidants. It can support digestive health, immune function, and heart health. On the other hand, potato skin is a good source of fiber, potassium, and vitamin C, but it is also higher in calories and carbohydrates compared to cauliflower. Overall, both can be part of a healthy diet, but cauliflower may offer more health benefits due to its lower calorie and carbohydrate content.

Can I lose weight easier by eating more Frozen Cauliflower or Potato Skin?

Both frozen cauliflower and potato skins can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, cauliflower is lower in calories and carbohydrates compared to potato skins, making it a better choice for weight loss. Additionally, cauliflower is a great source of vitamins and minerals, while potato skins are higher in starch and may be less nutrient-dense. Incorporating more cauliflower into your diet can help you feel full and satisfied while supporting your weight loss goals.

Should I eat more Frozen Cauliflower or more Potato Skin to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Both frozen cauliflower and potato skins are not high in protein, so it would be beneficial to include more protein-rich plant-based foods such as legumes, tofu, tempeh, seitan, and quinoa in your diet. Additionally, make sure to eat a variety of fruits, vegetables, whole grains, and healthy fats to support overall muscle growth and recovery.

What is the environmental impact of producing Frozen Cauliflower compared to Potato Skin?

Producing frozen cauliflower has a lower environmental impact compared to potato skins. Cauliflower requires less water, land, and resources to grow, making it a more sustainable option. Additionally, cauliflower has a lower carbon footprint and produces fewer greenhouse gas emissions compared to potatoes.