Comparing Nutrients in 500 calories Baked Red PotatoesVS Cooked Green Cauliflower

Weight per 500 calories

Baked Red Potatoes

575g

Cooked Green Cauliflower

1563g

Baked Red Potatoes have 2.7 times more energy per 100g than Cooked Green Cauliflower. It has average energy density when compared to other foods. Cooked Green Cauliflower having low energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Cooked Green Cauliflower?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Cooked Green Cauliflower

30%

63%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Cooked Green Cauliflower

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.89%0.86g

Fat

5%4.84g

0.86 gvs4.84 g

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

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0.72%0.23g

Saturated Fat

2.1%0.67g

0.23 gvs0.67 g

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

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5.4%0.086g

Omega 3

104%1.67g

0.086 gvs1.67 g

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

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1.66%0.28g

Omega 6

2.76%0.47g

0.28 gvs0.47 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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86.6%113g

Carbohydrate

75.5%98g

113 gvs98 g

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

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11.3%8.2g

Sugars

67.2%48.8g

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

8.2 gvs48.8 g

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

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3.5%2.53g

Fructose

≤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]

2.53 gvsNA g

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

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%3.16g

Glucose

3.16 gvsNA g

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

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%2.6g

Sucrose

2.6 gvsNA g

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

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27.2%10.3g

Fiber

136%51.6g

10.3 gvs51.6 g

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

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23.6%13.2g

Protein

85%47.5g

13.2 gvs47.5 g

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

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Vitamins

Baked Red Potatoesvs Cooked Green Cauliflower

0.64%5.75μg

Vitamin A

12%109μg

RAE, retinol activity equivalents

5.75 μgvs109 μg

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

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34.5%0.41mg

Vitamin B1

91%1.1mg

Thiamine

0.41 mgvs1.1 mg

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

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22%0.29mg

Vitamin B2

120%1.56mg

Riboflavin

0.29 mgvs1.56 mg

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

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57.3%9.17mg

Vitamin B3

66.5%10.6mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs10.6 mg

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

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39%1.96mg

Vitamin B5

213%10.6mg

Pantothenic acid

1.96 mgvs10.6 mg

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

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94%1.2mg

Vitamin B6

248%3.2mg

Pyridoxine

1.2 mgvs3.2 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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38.8%155μg

Vitamin B9

160%641μg

Folates and Folic Acid

155 μgvs641 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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80.5%72.4mg

Vitamin C

1260%1134mg

Ascorbic acid

72.4 mgvs1134 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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3.07%0.46mg

Vitamin E

4.17%0.63mg

Tocopherols and Tocotrienols

0.46 mgvs0.63 mg

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

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13.4%16μg

Vitamin K

271%325μg

Phytomenadione or phylloquinone

16 μgvs325 μg

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

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Minerals

Baked Red Potatoesvs Cooked Green Cauliflower

5.17%51.7mg

Calcium

50%500mg

51.7 mgvs500 mg

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

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111%1mg

Copper

69.4%0.63mg

1 mgvs0.63 mg

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

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Fluoride

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

NA μgvsNA μg

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

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50.3%4.02mg

Iron

141%11.3mg

4.02 mgvs11.3 mg

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

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38.3%161mg

Magnesium

70.7%297mg

161 mgvs297 mg

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

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43.2%0.99mg

Manganese

164%3.8mg

0.99 mgvs3.8 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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59%414mg

Phosphorus

127%891mg

414 mgvs891 mg

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

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92%3132mg

Potassium

128%4344mg

3132 mgvs4344 mg

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

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Selenium

22.7%12.5μg

NA μgvs12.5 μg

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

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4.6%69mg

Sodium

24%359mg

69 mgvs359 mg

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

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21%2.3mg

Zinc

89.5%9.84mg

2.3 mgvs9.84 mg

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

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12%441g

Water

37.8%1398g

441 gvs1398 g

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

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Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Cooked Green Cauliflower:

Cooked Green Cauliflower contains 19 times more Vitamin A, 2.6 times more Vitamin B1, 5.4 times more Vitamin B2, 5.4 times more Vitamin B5, 2.6 times more Vitamin B6, 4.1 times more Vitamin B9, 15.7 times more Vitamin C and 20.2 times more Vitamin K than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Cooked Green Cauliflower have similar amounts of Vitamin B3 per 500 kcal.
Both Baked Whole Red Potatoes as well as Cooked Green Cauliflower have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Cooked Green Cauliflower:

Baked Whole Red Potatoes have 1.6 times more Copper than Cooked Green Cauliflower.
While Cooked Green Cauliflower contains 9.7 times more Calcium, 2.8 times more Iron, 1.8 times more Magnesium, 3.8 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium, 5.2 times more Sodium, 4.3 times more Zinc and 3.2 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

Cooked Green Cauliflower contains 19.4 times more Omega 3, 5.9 times more Sugars, 5 times more Fiber and 3.6 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Cooked Green Cauliflower have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Baked Whole Red Potatoes as well as Cooked Green Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltCooked Green CauliflowerVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Cooked Green Cauliflower with SaltCooked Green CauliflowerVS Cooked Green Cauliflower with Salt

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Cooked Green Cauliflower

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Red Potatoes or Cooked Green Cauliflower?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: