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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Oven-heated Frozen French Fries	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	13.3% 0.67mg	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	7% 28μg	14.3% 57μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.8% 13.3mg	53.6% 48.2mg	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	0.73% 0.11mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 100 grams of Oven-heated Frozen French Fries have 2.6 times more Vitamin B1 and 4.4 times more Vitamin B3 than Cauliflower.
• While 100 g of Raw Cauliflower contain 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 Fried Potatoes.
• Both Oven-heated Frozen French Fries and Cauliflower provide similar amounts of Vitamin B6 per 100 grams.
• Both Oven-heated Frozen French Fried Potatoes as well as Raw Cauliflower have insufficient amounts of Vitamin D and Vitamin E in 100 grams.

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

• 100 grams of Oven-heated Frozen French Fries have 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 Cauliflower.
• While 100 g of Raw Cauliflower contain 1.8 times more Calcium and 1.5 times more Water than Oven-heated Frozen French Fried Potatoes.
• 100 grams of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• Both Oven-heated Frozen French Fried Potatoes as well as Raw Cauliflower lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oven-heated Frozen French Fries have 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 Cauliflower.
• While 100 g of Raw Cauliflower contain 6.8 times more Sugars than Oven-heated Frozen French Fried Potatoes.
• 100 grams of Cauliflower provide inadequate amounts of Energy
• Both Oven-heated Frozen French Fried Potatoes as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.