Comparing Nutrients in 300 calories Baked White PotatoesVS Cauliflower

Weight per 300 calories

Baked White Potatoes

326g

Cauliflower

1200g

Baked White Potatoes have 3.7 times more energy per 100g than Cauliflower. It has average energy density when compared to other foods. Raw Cauliflower having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Cauliflower

26%

66%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Cauliflower

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.5%0.49g

Fat

3.46%3.36g

0.49 gvs3.36 g

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

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0.41%0.13g

Saturated Fat

4.88%1.56g

0.13 gvs1.56 g

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

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3.06%0.049g

Omega 3

11.3%0.18g

0.049 gvs0.18 g

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

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0.94%0.16g

Omega 6

1.13%0.19g

0.16 gvs0.19 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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53%68.7g

Carbohydrate

46%59.6g

68.7 gvs59.6 g

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

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6.9%5g

Sugars

31.6%23g

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

5 gvs23 g

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

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1.6%1.17g

Fructose

16%11.6g

≤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]

1.17 gvs11.6 g

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

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%2.05g

Glucose

%11.3g

2.05 gvs11.3 g

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

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%1.3g

Sucrose

%0g

1.3 gvs0 g

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

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18%6.85g

Fiber

63%24g

6.85 gvs24 g

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

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12.2%6.85g

Protein

41%23g

6.85 gvs23 g

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

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Vitamins

Baked White Potatoesvs Cauliflower

0.36%3.26μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.26 μgvs0 μg

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

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13%0.16mg

Vitamin B1

50%0.6mg

Thiamine

0.16 mgvs0.6 mg

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

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10.8%0.14mg

Vitamin B2

55.4%0.72mg

Riboflavin

0.14 mgvs0.72 mg

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

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31%5mg

Vitamin B3

38%6.1mg

Niacin, nicotinic acid, niacinamide

5 mgvs6.1 mg

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

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25%1.25mg

Vitamin B5

160%8mg

Pantothenic acid

1.25 mgvs8 mg

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

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53%0.69mg

Vitamin B6

170%2.2mg

Pyridoxine

0.69 mgvs2.2 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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31%124μg

Vitamin B9

171%684μg

Folates and Folic Acid

124 μgvs684 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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45.7%41mg

Vitamin C

643%578mg

Ascorbic acid

41 mgvs578 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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0.87%0.13mg

Vitamin E

6.4%0.96mg

Tocopherols and Tocotrienols

0.13 mgvs0.96 mg

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

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7.34%8.8μg

Vitamin K

155%186μg

Phytomenadione or phylloquinone

8.8 μgvs186 μg

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

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Minerals

Baked White Potatoesvs Cauliflower

3.26%32.6mg

Calcium

26.4%264mg

32.6 mgvs264 mg

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

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46%0.41mg

Copper

52%0.47mg

0.41 mgvs0.47 mg

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

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Fluoride

0.3%12μg

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

NA μgvs12 μg

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

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26%2.1mg

Iron

63%5.04mg

2.1 mgvs5.04 mg

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

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21%88mg

Magnesium

43%180mg

88 mgvs180 mg

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

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26.8%0.62mg

Manganese

81%1.86mg

0.62 mgvs1.86 mg

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

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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 .

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35%245mg

Phosphorus

75.4%528mg

245 mgvs528 mg

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

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52%1774mg

Potassium

106%3588mg

1774 mgvs3588 mg

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

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2.96%1.63μg

Selenium

13%7.2μg

1.63 μgvs7.2 μg

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

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1.52%23mg

Sodium

24%360mg

23 mgvs360 mg

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

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10.4%1.14mg

Zinc

29.5%3.24mg

1.14 mgvs3.24 mg

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

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6.65%246g

Water

30%1105g

246 gvs1105 g

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

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

Raw Cauliflower contains 3.8 times more Vitamin B1, 5.1 times more Vitamin B2, 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 Baked Whole White Potatoes and Raw Cauliflower have similar amounts of Vitamin B3 per 300 kcal.
Both Baked Whole White Potatoes as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

Raw Cauliflower contains 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 Baked Whole White Potatoes and Raw Cauliflower have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Cauliflower contains 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 Baked Whole White Potatoes and Raw Cauliflower have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Baked Whole White Potatoes as well as Raw Cauliflower have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesCauliflowerVS Baked Red PotatoesBaked White PotatoesVS Boiled CauliflowerCauliflowerVS Boiled Cauliflower

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Cauliflower

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: