Comparing Nutrients in 7 ounces Frozen Extruded Par Fried Potatoes VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Frozen Extruded Par Fried Potatoes	4%	50%	46%
Cauliflower	26%	8%	66%

Macro Nutrients

	Frozen Extruded Par Fried Potatoes	Cauliflower	Recommended Dietary Allowance
Energy	17.8% 516kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	30.6% 29.7g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	28% 9g	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	12.5% 2.13g	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	46% 60g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	NA	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	15% 5.75g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	10% 5.6g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Extruded Par Fried Potatoes	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.45mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	11% 43.7μg	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	14% 12.5mg	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 Extruded Par Fried Potatoes	Cauliflower	Recommended Dietary Allowance
Calcium	1.8% 18mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	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	32.7% 2.6mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	22% 153mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	25% 853mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	65% 972mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	2.68% 99g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Extruded Par Fried Potatoes VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Extruded Par Fried 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 Frozen Extruded Par Fried Potatoes vs Cauliflower:

• 7 ounces of Frozen Extruded Par Fried Potatoes have 1.5 times more Vitamin B1 and 4.4 times more Vitamin B3 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.9 times more Vitamin B2, 2.6 times more Vitamin B9 and 7.7 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Extruded Par Fried Potatoes and Cauliflower provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• Both Frozen Extruded Par Fried French Fried Potatoes as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Extruded Par Fried Potatoes vs Cauliflower:

• 7 ounces of Frozen Extruded Par Fried Potatoes have 3.1 times more Iron, 1.5 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium, 16.3 times more Sodium and 1.2 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.4 times more Calcium and 1.8 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Extruded Par Fried Potatoes and Cauliflower contain similar levels of Copper and Magnesium per seven ounces.
• 7 ounces of Frozen Extruded Par Fried Potatoes lack sufficient amounts of Calcium
• Both Frozen Extruded Par Fried French Fried Potatoes as well as Raw Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Extruded Par Fried Potatoes have 10.4 times more Energy, 53.4 times more Fat, 35 times more Saturated Fat, 67 times more Omega 6, 6.1 times more Carbohydrate, 1.5 times more Fiber and 1.5 times more Protein than Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 6