Comparing Nutrients in 7 ounces Green CauliflowerVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Green Cauliflower

30%

63%

Baked White Potatoes

90%

7 oz ▼

Macro Nutrients

Green Cauliflowervs Baked White Potatoes

2.12%61.5kcal

Energy

6.3%183kcal

61.5 kcalvs183 kcal

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

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0.61%0.6g

Fat

0.31%0.3g

0.6 gvs0.3 g

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

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0.29%0.093g

Saturated Fat

0.25%0.079g

0.093 gvs0.079 g

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

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13%0.21g

Omega 3

1.86%0.03g

0.21 gvs0.03 g

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

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0.34%0.058g

Omega 6

0.57%0.097g

0.058 gvs0.097 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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9.3%12g

Carbohydrate

32%42g

12 gvs42 g

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

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8.3%6g

Sugars

4.2%3.04g

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

6 gvs3.04 g

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

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Fructose

0.99%0.71g

≤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]

NA gvs0.71 g

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

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Glucose

%1.25g

NA gvs1.25 g

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

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Sucrose

%0.79g

NA gvs0.79 g

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

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16.7%6.35g

Fiber

11%4.17g

6.35 gvs4.17 g

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

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10.5%5.85g

Protein

7.44%4.17g

5.85 gvs4.17 g

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

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Vitamins

Green Cauliflowervs Baked White Potatoes

1.76%16μg

Vitamin A

0.22%2μg

RAE, retinol activity equivalents

16 μgvs2 μg

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

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13.2%0.16mg

Vitamin B1

7.94%0.095mg

Thiamine

0.16 mgvs0.095 mg

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

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15.6%0.2mg

Vitamin B2

6.56%0.085mg

Riboflavin

0.2 mgvs0.085 mg

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

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9.1%1.46mg

Vitamin B3

19%3.03mg

Niacin, nicotinic acid, niacinamide

1.46 mgvs3.03 mg

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

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27.6%1.4mg

Vitamin B5

15.2%0.76mg

Pantothenic acid

1.4 mgvs0.76 mg

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

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34%0.44mg

Vitamin B6

32.2%0.42mg

Pyridoxine

0.44 mgvs0.42 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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28.3%113μg

Vitamin B9

19%75.4μg

Folates and Folic Acid

113 μgvs75.4 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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194%175mg

Vitamin C

27.8%25mg

Ascorbic acid

175 mgvs25 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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0.53%0.079mg

Vitamin E

0.53%0.079mg

Tocopherols and Tocotrienols

0.079 mgvs0.079 mg

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

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33.4%40μg

Vitamin K

4.47%5.36μg

Phytomenadione or phylloquinone

40 μgvs5.36 μg

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

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Minerals

Green Cauliflowervs Baked White Potatoes

6.55%65.5mg

Calcium

2%20mg

65.5 mgvs20 mg

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

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9.04%0.081mg

Copper

28%0.25mg

0.081 mgvs0.25 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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18%1.45mg

Iron

16%1.27mg

1.45 mgvs1.27 mg

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

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9.45%39.7mg

Magnesium

12.8%53.6mg

39.7 mgvs53.6 mg

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

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21.3%0.49mg

Manganese

16.3%0.38mg

0.49 mgvs0.38 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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17.6%123mg

Phosphorus

21.3%149mg

123 mgvs149 mg

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

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17.5%595mg

Potassium

31.8%1080mg

595 mgvs1080 mg

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

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2.16%1.2μg

Selenium

1.8%0.99μg

1.2 μgvs0.99 μg

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

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3.04%45.6mg

Sodium

0.93%14mg

45.6 mgvs14 mg

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

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11.5%1.27mg

Zinc

6.3%0.69mg

1.27 mgvs0.69 mg

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

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4.8%178g

Water

4.05%150g

178 gvs150 g

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

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Lets compare vitamin content per 7 ounces of Green Cauliflower vs Baked White Potatoes:

Raw Green Cauliflower has 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.8 times more Vitamin B5, 1.5 times more Vitamin B9, 7 times more Vitamin C and 7.5 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.1 times more Vitamin B3 than Raw Green Cauliflower.
Both Raw Green Cauliflower and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 7 oz.
Both Raw Green Cauliflower as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Green Cauliflower vs Baked White Potatoes:

Raw Green Cauliflower has 3.3 times more Calcium, 1.3 times more Manganese, 3.3 times more Sodium and 1.8 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.1 times more Copper, 1.4 times more Magnesium and 1.8 times more Potassium than Raw Green Cauliflower.
Both Raw Green Cauliflower and Baked Whole White Potatoes have similar amounts of Iron, Phosphorus, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Green Cauliflower has 6.9 times more Omega 3, 2 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3 times more Energy and 3.5 times more Carbohydrate than Raw Green Cauliflower.
Both Raw Green Cauliflower as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Green CauliflowerVS Cooked Green CauliflowerBaked White PotatoesVS Cooked Green CauliflowerGreen CauliflowerVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 7 ounces Green CauliflowerVS Baked White Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: