Comparing Nutrients in 7 ounces Frozen Potato Wedges VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Wedges	8%	15%	77%
Cauliflower	26%	8%	66%

Macro Nutrients

	Frozen Potato Wedges	Cauliflower	Recommended Dietary Allowance
Energy	8.83% 256kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.37g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.5g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	5.23% 3.8g	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	NA	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.57% 5.36g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Wedges	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	28% 0.37mg	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	NA	28.3% 113μg	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	24.7% 22.2mg	106% 96mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Wedges	Cauliflower	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	NA	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	17.4% 1.4mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	13.4% 0.31mg	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	24.7% 173mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	23% 782mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	6.5% 97mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	3.66% 136g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Potato Wedges VS Cauliflower per 7 oz

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

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

• 7 ounces of Frozen Potato Wedges have 2 times more Vitamin B1, 3 times more Vitamin B3 and 1.9 times more Vitamin B6 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.5 times more Vitamin B2 and 4.3 times more Vitamin C than Frozen Potato Wedges.
• Both Frozen Potato Wedges as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Potato Wedges have 1.7 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Sodium and 1.4 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.5 times more Calcium and 1.3 times more Water than Frozen Potato Wedges.
• 7 ounces of Frozen Potato Wedges lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Potato Wedges have 5.2 times more Energy, 7.9 times more Fat, 5.1 times more Carbohydrate and 1.4 times more Protein than Cauliflower.
• While 7 oz of Raw Cauliflower contain 6.4 times more Sugars than Frozen Potato Wedges.
• Both Frozen Potato Wedges and Cauliflower offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Frozen Potato Wedges as well as Raw Cauliflower provide inadequate amounts of Omega 6 in seven ounces.