Comparing Nutrients in 7 ounces Baked White Potatoes VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Baked White Potatoes	Green Cauliflower	Recommended Dietary Allowance
Energy	6.3% 183kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	9.3% 12g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	8.3% 6g	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	0.99% 0.71g	NA	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	27.6% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	34% 0.44mg	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	19% 75.4μg	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	27.8% 25mg	194% 175mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	33.4% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Green Cauliflower	Recommended Dietary Allowance
Calcium	2% 20mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	9.04% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	16% 1.27mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	21.3% 0.49mg	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	21.3% 149mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	17.5% 595mg	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	0.93% 14mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.8% 178g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 2.1 times more Vitamin B3 than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.8 times more Vitamin B5, 1.5 times more Vitamin B9, 7 times more Vitamin C and 7.5 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Green Cauliflower have similar amounts of Vitamin B6 per 7 oz.
• Both Baked Whole White Potatoes as well as Raw Green Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

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

• Baked Whole White Potatoes have 3.1 times more Copper, 1.4 times more Magnesium, 1.2 times more Phosphorus and 1.8 times more Potassium than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 3.3 times more Calcium, 1.3 times more Manganese, 3.3 times more Sodium and 1.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Green Cauliflower have similar amounts of Iron, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 3 times more Energy and 3.5 times more Carbohydrate than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 6.9 times more Omega 3, 2 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Green Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.