Comparing Nutrients in 100 grams Cauliflower VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Cauliflower	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	0.86% 25kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	5.4% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	1.64% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.82% 4.97g	22% 28.7g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	0.39% 0.28g	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	1.34% 0.97g	0% 0g	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	% 0.94g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.18g	g per day for Men 19-50 years
Fiber	5.26% 2g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	14% 0.18mg	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	14.3% 57μg	7% 28μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53.6% 48.2mg	14.8% 13.3mg	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% 0.08mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	15% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	5.25% 0.42mg	9.25% 0.74mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	9.13% 0.21mg	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	6.3% 44mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	13.3% 451mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.13% 32mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	2.5% 92g	1.66% 61.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Oven-heated Frozen French Fries per 100 g

Compare the macro and micronutrient content in 100 g of Cauliflower versus 100 g of Oven-heated Frozen French Fries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cauliflower vs Oven-heated Frozen French Fries:

• 100 grams of Cauliflower have 1.9 times more Vitamin B2, 1.3 times more Vitamin B5, 2 times more Vitamin B9, 3.6 times more Vitamin C and 6.2 times more Vitamin K than Oven-heated Frozen French Fries.
• While 100 g of Oven-heated Frozen French Fried Potatoes contain 2.6 times more Vitamin B1 and 4.4 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Oven-heated Frozen French Fries provide similar amounts of Vitamin B6 per 100 grams.
• Both Raw Cauliflower as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Oven-heated Frozen French Fries:

• 100 grams of Cauliflower have 1.8 times more Calcium and 1.5 times more Water than Oven-heated Frozen French Fries.
• While 100 g of Oven-heated Frozen French Fried Potatoes contain 3.5 times more Copper, 1.8 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 2.2 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Raw Cauliflower.
• 100 grams of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• Both Raw Cauliflower as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cauliflower have 6.8 times more Sugars than Oven-heated Frozen French Fries.
• While 100 g of Oven-heated Frozen French Fried Potatoes contain 6.7 times more Energy, 18.6 times more Fat, 7.9 times more Saturated Fat, 5.8 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than Raw Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.