Comparing Nutrients in 7 ounces Baked Potatoes VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Cauliflower	26%	8%	66%

Macro Nutrients

	Baked Potatoes	Cauliflower	Recommended Dietary Allowance
Energy	6.36% 185kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	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	32.3% 42g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	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	0.93% 0.67g	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	% 0.87g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	14% 55.6μg	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	21% 19mg	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	0.53% 0.079mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Cauliflower	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	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	26.8% 2.14mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	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	20% 139mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	31.2% 1062mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4% 149g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potatoes VS Cauliflower per 7 oz

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

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

• 7 ounces of Baked Potatoes have 1.3 times more Vitamin B1, 2.8 times more Vitamin B3 and 1.7 times more Vitamin B6 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.8 times more Vitamin B5, 2 times more Vitamin B9, 5 times more Vitamin C and 7.8 times more Vitamin K than Whole Baked Potatoes.
• Both Baked Potatoes and Cauliflower provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Baked Potatoes have insufficient amounts of Vitamin K
• Both Whole Baked Potatoes as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Potatoes vs Cauliflower:

• 7 ounces of Baked Potatoes have 3 times more Copper, 2.6 times more Iron, 1.9 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.5 times more Calcium and 3 times more Sodium than Whole Baked Potatoes.
• Both Baked Potatoes and Cauliflower contain similar levels of Water per seven ounces.
• 7 ounces of Baked Potatoes lack sufficient amounts of Calcium
• Both Whole Baked Potatoes as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potatoes have 3.7 times more Energy, 4.3 times more Carbohydrate and 1.3 times more Protein than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.6 times more Sugars than Whole Baked Potatoes.
• Both Baked Potatoes and Cauliflower offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Whole Baked Potatoes as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.