Comparing Nutrients in 7 ounces Cauliflower VS Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%

Macro Nutrients

	Cauliflower	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	38.3% 37g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	37% 12g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	16.4% 2.8g	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	60.6% 78.7g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	12.6% 7.04g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	32.5% 0.42mg	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	11% 43.7μg	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	106% 96mg	13.7% 12.3mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	8.8% 0.079mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	10.4% 0.83mg	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	24.6% 0.57mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	81% 1216mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.94% 183g	1.9% 70.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven:

• 7 ounces of Cauliflower have 1.6 times more Vitamin B2, 2.6 times more Vitamin B9 and 7.8 times more Vitamin C than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven.
• While 7 oz of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 1.6 times more Vitamin B1 and 5.3 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• Both Raw Cauliflower as well as Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven:

• 7 ounces of Cauliflower have 1.8 times more Calcium and 2.6 times more Water than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven.
• While 7 oz of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 4 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Potassium, 20.4 times more Sodium and 1.5 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven contain similar levels of Copper per seven ounces.
• 7 ounces of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven lack sufficient amounts of Calcium
• Both Raw Cauliflower as well as Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 13.3 times more Energy, 66.8 times more Fat, 45.8 times more Saturated Fat, 87.8 times more Omega 6, 8 times more Carbohydrate, 1.6 times more Fiber and 1.8 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 6