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#1: Cooked Cauliflower×
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#2: Baked Potatoes×
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#3: Potato Mashed×
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Nutrition Comparison of Cooked Cauliflower, Baked Potatoes, and Potato Mashed

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Cooked Cauliflower1 cup (x1)1% DV29 calories
  • Baked Potatoes1 potato small (1-3/4 Inch to 2-1/2 Inch dia) (x1)6% DV130 calories
  • Potato Mashed1 cup (x1)11% DV215 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Cooked Cauliflower1 cup (x1)1% DV0.6g
  • Baked Potatoes1 potato small (1-3/4 Inch to 2-1/2 Inch dia) (x1)0% DV0.2g
  • Potato Mashed1 cup (x1)10% DV6.8g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Cooked Cauliflower1 cup (x1)2% DV5.1g
  • Baked Potatoes1 potato small (1-3/4 Inch to 2-1/2 Inch dia) (x1)10% DV29.1g
  • Potato Mashed1 cup (x1)12% DV35.5g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Cauliflower1 cup (x1)5% DV2.3g
  • Baked Potatoes1 potato small (1-3/4 Inch to 2-1/2 Inch dia) (x1)6% DV2.9g
  • Potato Mashed1 cup (x1)8% DV4g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Cooked Cauliflower1 cup (x1)0% DV0mg
  • Baked Potatoes1 potato small (1-3/4 Inch to 2-1/2 Inch dia) (x1)0% DV0mg
  • Potato Mashed1 cup (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Cooked Cauliflower1 cup (x1)11% DV2.9g
  • Baked Potatoes1 potato small (1-3/4 Inch to 2-1/2 Inch dia) (x1)12% DV2.9g
  • Potato Mashed1 cup (x1)13% DV3.1g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Cauliflower1 cup (x1)5% DV2.6g
  • Baked Potatoes1 potato small (1-3/4 Inch to 2-1/2 Inch dia) (x1)4% DV2.1g
  • Potato Mashed1 cup (x1)2% DV1.2g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Cooked Cauliflower1 cup (x1)2% DV0.4mg
  • Baked Potatoes1 potato small (1-3/4 Inch to 2-1/2 Inch dia) (x1)5% DV0.9mg
  • Potato Mashed1 cup (x1)4% DV0.8mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Cooked Cauliflower1 cup (x1)2% DV19.8mg
  • Baked Potatoes1 potato small (1-3/4 Inch to 2-1/2 Inch dia) (x1)1% DV13.8mg
  • Potato Mashed1 cup (x1)3% DV43.6mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Cooked Cauliflower1 cup (x1)4% DV176.1mg
  • Baked Potatoes1 potato small (1-3/4 Inch to 2-1/2 Inch dia) (x1)16% DV750.7mg
  • Potato Mashed1 cup (x1)15% DV692.1mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)124138242
Calories
(%DV)
29
(1%)
130
(6%)
215
(11%)
Fat (g)
(%DV)
0.6
(1%)
0.2
(0%)
6.8
(10%)
Protein (g)
(%DV)
2.3
(5%)
2.9
(6%)
4
(8%)
Carbohydrates (g)
(%DV)
5.1
(2%)
29.1
(10%)
35.5
(12%)
Sugar (g)
(%DV)
2.6
(5%)
2.1
(4%)
1.2
(2%)
Fiber (g)
(%DV)
2.9
(11%)
2.9
(12%)
3.1
(13%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.1
(0%)
0
(0%)
1.4
(7%)
Net Carbs (g)2.226.232.3
Trans Fats (g)000.3
 Minerals
Food ##1#2#3
Weight (g)124138242
Calcium (mg)
(%DV)
19.8
(2%)
13.8
(1%)
43.6
(3%)
Iron (mg)
(%DV)
0.4
(2%)
0.9
(5%)
0.8
(4%)
Potassium (mg)
(%DV)
176.1
(4%)
750.7
(16%)
692.1
(15%)
Magnesium (mg)
(%DV)
11.2
(3%)
37.3
(9%)
36.3
(9%)
Phosphorus (mg)
(%DV)
39.7
(3%)
103.5
(8%)
142.8
(11%)
Sodium (mg)
(%DV)
18.6
(1%)
9.7
(0%)
740.5
(31%)
Zinc (mg)
(%DV)
0.2
(2%)
0.5
(4%)
0.5
(5%)
Copper (mg)
(%DV)
0
(2%)
0.2
(19%)
0.1
(9%)
Manganese (mg)
(%DV)
0.2
(7%)
0.3
(11%)
0.2
(10%)
Selenium (μg)
(%DV)
0.7
(1%)
0.7
(1%)
1.9
(4%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)124138242
Vitamin A, RAE (μg)
(%DV)
1.2
(0%)
1.4
(0%)
104.1
(12%)
Vitamin C (mg)
(%DV)
54.9
(61%)
17.4
(19%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0.2
(7%)
Thiamin (B1) (mg)
(%DV)
0.1
(4%)
0.1
(6%)
0
(3%)
Riboflavin (B2) (mg)
(%DV)
0.1
(5%)
0.1
(5%)
0
(3%)
Niacin (B3) (mg)
(%DV)
0.5
(3%)
2.1
(13%)
2.6
(16%)
Vitamin B5 (PA) (mg)
(%DV)
0.6
(13%)
0.5
(11%)
~
(~%)
Vitamin B6 (mg)
(%DV)
0.2
(13%)
0.3
(17%)
0.3
(17%)
Folate (B9) (μg)
(%DV)
54.6
(14%)
52.4
(13%)
21.8
(5%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
54.6
(14%)
52.4
(13%)
21.8
(5%)
Folate (DFE) (μg)
(%DV)
54.6
(14%)
52.4
(13%)
21.8
(5%)
Choline (mg)
(%DV)
48.5
(9%)
19.9
(4%)
32.4
(6%)
Retinol (μg)0099.2
Vitamin A (IU)
(%DV)
14.9
(0%)
13.8
(0%)
447.7
(15%)
Beta Carotene (μg)
(%RDA)
8.7
(0%)
8.3
(0%)
72.6
(1%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)3641.416.9
Vitamin E (mg)
(%DV)
0.1
(1%)
0.1
(0%)
1
(7%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
17.1
(14%)
3.7
(3%)
14.3
(12%)
Vitamin K1 (Dihydrophylloquinone) (μg)~0~
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)124138242
Water (g)115.3104.1192.7
Ash (g)123
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)124138242
Sucrose (g)~0.60.2
Glucose (g)~0.90.5
Fructose (g)~0.50.5
Lactose (g)~00
Maltose (g)~00
Galactose (g)~00
Starch (g)~24.829.3
 Fats
Food ##1#2#3
Weight (g)124138242
Omega 3s (mg)
(%AI)
207
(13%)
12
(1%)
426
(27%)
Omega 6s (mg)
(%AI)
62
(0%)
37
(0%)
2822
(17%)
Omega 3 to Omega 6 Ratio3.34
 
0.33
 
0.15
 
Omega 6 to Omega 3 Ratio0.3
 
3
 
6.63
 
4:0 (mg)0010
6:0 (mg)000
8:0 (mg)005
10:0 (mg)012
12:0 (mg)045
13:0 (mg)~~~
14:0 (mg)0115
15:0 (mg)~~5
16:0 (mg)7719772
17:0 (mg)~~7
18:0 (mg)104525
20:0 (mg)~~24
22:0 (mg)~~22
24:0 (mg)~~7
Monosaturated Fats (mg)40
 
3
 
1742
 
14:1 (mg)~~0
15:1 (mg)~~0
16:1 undifferentiated (mg)017
16:1 c (mg)~~7
16:1 t (mg)~~0
17:1 (mg)~~5
18:1 undifferentiated (mg)4011684
18:1 c (mg)~~1469
18:1 t (mg)~~218
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)0044
22:1 undifferentiated (mg)0
 
0
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~0
Polyunsaturated Fats (mg)269
 
51
 
3248
 
18:2 undifferentiated (mg)62372814
18:2 n-6 c,c (mg)~~2773
18:2 CLAs (mg)~~5
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
~
 
36
 
18:3 undifferentiated (mg)20712421
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
421
 
18:3 n-6 c,c,c (mg)~~0
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)~~2
20:3 undifferentiated (mg)~~0
20:3 n-3 (mg)~~0
20:3 n-6 (mg)~~0
20:4 undifferentiated (mg)0
 
0
 
5
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
2
 
21:5 (mg)~~~
22:4 (mg)~~0
Docosapentaenoic Acid (DPA) (mg)002
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
218
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
36
 
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)124138242
Betaine (mg)00~
Tryptophan (mg)
(%RDI)
30
(11%)
29
(10%)
~
(~%)
Threonine (mg)
(%RDI)
83
(8%)
94
(9%)
~
(~%)
Isoleucine (mg)
(%RDI)
87
(6%)
94
(7%)
~
(~%)
Leucine (mg)
(%RDI)
133
(5%)
138
(5%)
~
(~%)
Lysine (mg)
(%RDI)
123
(6%)
150
(7%)
~
(~%)
Methionine (mg)
(%RDI)
32
(4%)
44
(6%)
~
(~%)
Cystine (mg)
(%RDI)
26
(9%)
35
(12%)
~
(~%)
Phenylalanine (mg)
(%RDI)
82
(9%)
115
(13%)
~
(~%)
Tyrosine (mg)
(%RDI)
50
(6%)
68
(8%)
~
(~%)
Valine (mg)
(%RDI)
114
(6%)
145
(8%)
~
(~%)
Arginine (mg)110142~
Histidine (mg)
(%RDI)
46
(7%)
48
(7%)
~
(~%)
Alanine (mg)12088~
Aspartic acid (mg)268676~
Glutamic acid (mg)304494~
Glycine (mg)7380~
Proline (mg)9888~
Serine (mg)119105~
Hydroxyproline (mg)~~~