Comparing Nutrients in 300 calories CauliflowerVS Baked White Potatoes

Weight per 300 calories

Cauliflower

1200g

Baked White Potatoes

326g

Baked Whole White Potatoes have 3.7 times more energy per unit of mass than Raw Cauliflower, which is average in comparison to other foods. Cauliflower having very low energy density.

Which food has more nutrients per 300 calories - Cauliflower or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cauliflower

26%

66%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Cauliflowervs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

3.46%3.36g

Fat

0.5%0.49g

3.36 gvs0.49 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

4.88%1.56g

Saturated Fat

0.41%0.13g

1.56 gvs0.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

11.3%0.18g

Omega 3

3.06%0.049g

0.18 gvs0.049 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

1.13%0.19g

Omega 6

0.94%0.16g

0.19 gvs0.16 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

46%59.6g

Carbohydrate

53%68.7g

59.6 gvs68.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

31.6%23g

Sugars

6.9%5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

23 gvs5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

16%11.6g

Fructose

1.6%1.17g

≤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]

11.6 gvs1.17 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

%11.3g

Glucose

%2.05g

11.3 gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

%0g

Sucrose

%1.3g

0 gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

63%24g

Fiber

18%6.85g

24 gvs6.85 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

41%23g

Protein

12.2%6.85g

23 gvs6.85 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Cauliflowervs Baked White Potatoes

0%0μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0 μgvs3.26 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

50%0.6mg

Vitamin B1

13%0.16mg

Thiamine

0.6 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

55.4%0.72mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.72 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

38%6.1mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

6.1 mgvs5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

160%8mg

Vitamin B5

25%1.25mg

Pantothenic acid

8 mgvs1.25 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

170%2.2mg

Vitamin B6

53%0.69mg

Pyridoxine

2.2 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

171%684μg

Vitamin B9

31%124μg

Folates and Folic Acid

684 μgvs124 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

643%578mg

Vitamin C

45.7%41mg

Ascorbic acid

578 mgvs41 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

6.4%0.96mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.96 mgvs0.13 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

155%186μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

186 μgvs8.8 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Cauliflowervs Baked White Potatoes

26.4%264mg

Calcium

3.26%32.6mg

264 mgvs32.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

52%0.47mg

Copper

46%0.41mg

0.47 mgvs0.41 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

0.3%12μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

12 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

63%5.04mg

Iron

26%2.1mg

5.04 mgvs2.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

43%180mg

Magnesium

21%88mg

180 mgvs88 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

81%1.86mg

Manganese

26.8%0.62mg

1.86 mgvs0.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

75.4%528mg

Phosphorus

35%245mg

528 mgvs245 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

106%3588mg

Potassium

52%1774mg

3588 mgvs1774 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

13%7.2μg

Selenium

2.96%1.63μg

7.2 μgvs1.63 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

24%360mg

Sodium

1.52%23mg

360 mgvs23 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

29.5%3.24mg

Zinc

10.4%1.14mg

3.24 mgvs1.14 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

30%1105g

Water

6.65%246g

1105 gvs246 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Cauliflower vs Baked White Potatoes:

Raw Cauliflower has 3.8 times more Vitamin B1, 5.1 times more Vitamin B2, 1.2 times more Vitamin B3, 6.4 times more Vitamin B5, 3.2 times more Vitamin B6, 5.5 times more Vitamin B9, 14.1 times more Vitamin C, 7.4 times more Vitamin E and 21.1 times more Vitamin K than Baked Whole White Potatoes.
Both Raw Cauliflower as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cauliflower vs Baked White Potatoes:

Raw Cauliflower has 8.1 times more Calcium, 2.4 times more Iron, 2 times more Magnesium, 3 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium, 4.4 times more Selenium, 15.8 times more Sodium, 2.8 times more Zinc and 4.5 times more Water than Baked Whole White Potatoes.
Both Raw Cauliflower and Baked Whole White Potatoes have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Cauliflower has 6.9 times more Fat, 12 times more Saturated Fat, 3.7 times more Omega 3, 4.6 times more Sugars, 9.9 times more Fructose, 3.5 times more Fiber and 3.4 times more Protein than Baked Whole White Potatoes.
Both Raw Cauliflower and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Cauliflower as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

CauliflowerVS Boiled CauliflowerBaked White PotatoesVS Boiled CauliflowerCauliflowerVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories CauliflowerVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Cauliflower or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: