Comparing Nutrients in 14 ounces Tomatoes VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Tomatoes	Green Cauliflower	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	25.8% 0.41g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	18.6% 24g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	16.6% 12g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	55.2% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	67.8% 0.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	56.6% 226μg	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	60.4% 54.4mg	389% 350mg	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	14.3% 2.14mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	67% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Green Cauliflower	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	42.6% 0.98mg	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	13.6% 95mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	10% 375g	9.63% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Green Cauliflower:

• Raw Ripe Red Tomatoes have 5.3 times more Vitamin A and 13.5 times more Vitamin E than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 2.2 times more Vitamin B1, 5.4 times more Vitamin B2, 7.8 times more Vitamin B5, 2.8 times more Vitamin B6, 3.8 times more Vitamin B9, 6.4 times more Vitamin C and 2.6 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Green Cauliflower have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Green Cauliflower:

• Raw Ripe Red Tomatoes have 1.4 times more Copper than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 3.3 times more Calcium, 2.7 times more Iron, 1.8 times more Magnesium, 2.2 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Potassium, more Selenium, 4.6 times more Sodium and 3.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Green Cauliflower have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Cauliflower contains 1.7 times more Energy, 34.7 times more Omega 3, 1.6 times more Carbohydrate, 2.7 times more Fiber and 3.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Green Cauliflower have similar amounts of Sugars per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Green Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.