Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Cauliflower	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	11.4% 8.26g	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	7.17% 5.2g	NA	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	24% 9.13g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.6μg	43.7% 175μg	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	101% 90mg	195% 176mg	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	15% 2.22mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	7.94% 0.071mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	33.7% 2.7mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	22.8% 0.52mg	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	16% 111mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	10% 374g	9.98% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Boiled Cauliflower:

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A, 1.3 times more Vitamin B3 and 8 times more Vitamin E than Boiled and Drained Cauliflower.
• While Boiled and Drained Cauliflower contains 2.4 times more Vitamin B2, 3.9 times more Vitamin B5, 2.2 times more Vitamin B6, 3.4 times more Vitamin B9, 1.9 times more Vitamin C and 4.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Cauliflower have similar amounts of Vitamin B1 per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Boiled Cauliflower:

• Cooked Ripe Red Tomatoes have 4.2 times more Copper, 2.1 times more Iron and 1.5 times more Potassium than Boiled and Drained Cauliflower.
• While Boiled and Drained Cauliflower contains 1.5 times more Calcium, 1.3 times more Manganese and 1.4 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Cauliflower have similar amounts of Magnesium, Phosphorus, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Cauliflower contains 83.5 times more Omega 3, 3.3 times more Fiber and 1.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Cauliflower have similar amounts of Carbohydrate and Sugars per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Cauliflower have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.