Comparing Nutrients in 100 grams Baked Frozen Sweet Potato with Salt VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato with Salt	7%	1%	92%
Cauliflower	26%	8%	66%

Macro Nutrients

	Baked Frozen Sweet Potato with Salt	Cauliflower	Recommended Dietary Allowance
Energy	3.45% 100kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	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	18% 23.4g	3.82% 4.97g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	5.26% 2g	38g per day for Men 19-50 years
Protein	3.05% 1.7g	3.43% 1.92g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato with Salt	Cauliflower	Recommended Dietary Allowance
Vitamin A	91% 821μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.3% 0.056mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.2% 1.56μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	14.3% 57μg	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	10% 9.1mg	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	NA	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato with Salt	Cauliflower	Recommended Dietary Allowance
Calcium	3.5% 35mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	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	6.75% 0.54mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	6.3% 44mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	16.3% 244mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2% 73.7g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Frozen Sweet Potato with Salt VS Cauliflower per 100 g

Compare the macro and micronutrient content in 100 g of Baked Frozen Sweet Potato with Salt versus 100 g of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Frozen Sweet Potato with Salt vs Cauliflower:

• 100 grams of Baked Frozen Sweet Potato with Salt have more Vitamin A and 1.3 times more Vitamin B1 than Cauliflower.
• While 100 g of Raw Cauliflower contain 2.6 times more Vitamin B9 and 5.3 times more Vitamin C than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt and Cauliflower provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Cauliflower have insufficient amounts of Vitamin A
• Both Baked Frozen Sweet Potato with Salt as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Baked Frozen Sweet Potato with Salt vs Cauliflower:

• 100 grams of Baked Frozen Sweet Potato with Salt have 1.6 times more Calcium, 4.7 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 4.3 times more Manganese, 1.3 times more Potassium and 8.1 times more Sodium than Cauliflower.
• Both Baked Frozen Sweet Potato with Salt and Cauliflower contain similar levels of Phosphorus and Zinc per 100 grams.
• Both Baked Frozen Sweet Potato with Salt as well as Raw Cauliflower lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Frozen Sweet Potato with Salt have 4 times more Energy and 4.7 times more Carbohydrate than Cauliflower.
• Both Baked Frozen Sweet Potato with Salt and Cauliflower offer comparable quantities of Fiber and Protein per 100 grams.
• 100 grams of Cauliflower provide inadequate amounts of Energy
• Both Baked Frozen Sweet Potato with Salt as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.