Comparing Nutrients in 7 ounces Cauliflower VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Cauliflower	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	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	7.6% 9.86g	30.7% 40g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	2.5% 1.8g	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	2.66% 1.92g	0.79% 0.58g	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	% 1.87g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.38g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	45.6% 0.59mg	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	28.3% 113μg	4.96% 20μg	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	106% 96mg	28.7% 25.8mg	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	1.06% 0.16mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	41.5% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	2.45% 98μg	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	10.4% 0.83mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	12% 0.27mg	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	12.5% 87.3mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Boiled Potato Flesh, Cooked In Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Boiled Potato Flesh, Cooked In Skin:

• 7 ounces of Cauliflower have 3 times more Vitamin B2, 1.3 times more Vitamin B5, 5.7 times more Vitamin B9, 3.7 times more Vitamin C and 7 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 7 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 2.1 times more Vitamin B1, 2.8 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Cauliflower.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw Cauliflower as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Boiled Potato Flesh, Cooked In Skin:

• 7 ounces of Cauliflower have 4.4 times more Calcium, 1.4 times more Iron and 7.5 times more Sodium than Boiled Potato Flesh, Cooked In Skin.
• While 7 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 4.8 times more Copper, 1.5 times more Magnesium and 1.3 times more Potassium than Raw Cauliflower.
• Both Cauliflower and Boiled Potato Flesh, Cooked In Skin contain similar levels of Manganese, Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Raw Cauliflower as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Fluoride and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 2.1 times more Sugars than Boiled Potato Flesh, Cooked In Skin.
• While 7 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 3.5 times more Energy and 4.1 times more Carbohydrate than Raw Cauliflower.
• Both Cauliflower and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.