Comparing Nutrients in 7 ounces Cauliflower VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cauliflower	Baked White Potatoes	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.57% 0.097g	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	32% 42g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.79g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	11% 4.17g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	32.2% 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	19% 75.4μg	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	27.8% 25mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Baked White Potatoes	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	28% 0.25mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	16.3% 0.38mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cauliflower vs Baked White Potatoes:

• Raw Cauliflower has 1.4 times more Vitamin B2, 1.7 times more Vitamin B5, 1.5 times more Vitamin B9, 3.8 times more Vitamin C and 5.7 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3 times more Vitamin B3 than Raw Cauliflower.
• Both Raw Cauliflower and Baked Whole White Potatoes have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Raw Cauliflower as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Cauliflower vs Baked White Potatoes:

• Raw Cauliflower has 2.2 times more Calcium, 4.3 times more Sodium and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Raw Cauliflower.
• Both Raw Cauliflower and Baked Whole White Potatoes have similar amounts of Manganese and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Cauliflower has 1.2 times more Sugars and 2.7 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.7 times more Energy and 4.2 times more Carbohydrate than Raw Cauliflower.
• Both Raw Cauliflower and Baked Whole White Potatoes have similar amounts of Fiber and Protein per 7 oz.
• Both Raw Cauliflower as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.