Comparing Nutrients in 7 ounces Boiled Peeled Potatoes VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Boiled Peeled Potatoes	8%	1%	91%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled Peeled Potatoes	Cauliflower	Recommended Dietary Allowance
Energy	5.9% 171kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	30.5% 39.7g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	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	0.77% 0.56g	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	% 0.65g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.06% 3.4g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Peeled Potatoes	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	4.47% 18μg	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	16.3% 14.7mg	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	0.13% 0.02mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peeled Potatoes	Cauliflower	Recommended Dietary Allowance
Calcium	1.6% 16mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	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	7.7% 0.62mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	11.3% 79.4mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.15% 154g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peeled Potatoes VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Peeled 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 Boiled Peeled Potatoes vs Cauliflower:

• 7 ounces of Boiled Peeled Potatoes have 2 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.5 times more Vitamin B6 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.2 times more Vitamin B2, 1.3 times more Vitamin B5, 6.3 times more Vitamin B9, 6.5 times more Vitamin C and 7 times more Vitamin K than Boiled Peeled Potatoes no Salt.
• 7 ounces of Boiled Peeled Potatoes have insufficient amounts of Vitamin B2 and Vitamin K
• Both Boiled Peeled Potatoes no Salt 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 Boiled Peeled Potatoes vs Cauliflower:

• 7 ounces of Boiled Peeled Potatoes have 4.3 times more Copper and 1.3 times more Magnesium than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.8 times more Calcium, 1.4 times more Iron and 6 times more Sodium than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes and Cauliflower contain similar levels of Manganese, Phosphorus, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Boiled Peeled Potatoes lack sufficient amounts of Calcium
• Both Boiled Peeled Potatoes no Salt as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Peeled Potatoes have 3.4 times more Energy and 4 times more Carbohydrate than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.1 times more Sugars than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes and Cauliflower offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Boiled Peeled Potatoes no Salt as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.