Comparing Nutrients in 100 calories Cooked Frozen Cauliflower VS Tomatoes

Weight per 100 calories

• Cooked Frozen Cauliflower: 526g
• Tomatoes: 556g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Cooked Frozen Cauliflower or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower	27%	8%	65%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Frozen Cauliflower	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.16g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	7.62% 5.53g	20% 14.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	10.5% 7.6g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 6.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	37.4% 14.2g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	15% 8.47g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54% 216μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	183% 165mg	84.6% 76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.6μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower	Tomatoes	Recommended Dietary Allowance
Calcium	8.95% 89.5mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	27% 2.16mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.4mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	27.5% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18% 126mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.3% 95mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.22% 0.68mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	13.4% 495g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Frozen Cauliflower vs Tomatoes:

• Boiled and Drained Frozen Cauliflower has 2.6 times more Vitamin B2, 2.6 times more Vitamin B9, 2.2 times more Vitamin C and 1.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 2 times more Vitamin B3 and 9.5 times more Vitamin E than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Boiled and Drained Frozen Cauliflower as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Frozen Cauliflower vs Tomatoes:

• Boiled and Drained Frozen Cauliflower has 1.6 times more Calcium, 1.4 times more Iron, 1.2 times more Manganese, more Selenium and 3.4 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.6 times more Copper, 1.3 times more Magnesium, 1.8 times more Potassium and 1.4 times more Zinc than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower and Raw Ripe Red Tomatoes have similar amounts of Phosphorus and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Frozen Cauliflower has 25.6 times more Omega 3, 2.1 times more Fiber and 1.7 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.5 times more Omega 6 and 2.6 times more Sugars than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Boiled and Drained Frozen Cauliflower as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.