Comparing Nutrients in 1 kilogram Boiled Cauliflower with Salt VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower with Salt	26%	15%	59%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Cauliflower with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	35% 25.5g	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	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	60.5% 23g	50% 19g	38g per day for Men 19-50 years
Protein	33% 18.4g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	85.4% 1.1mg	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	110% 440μg	20% 80μg	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	492% 443mg	140% 126mg	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	4.67% 0.7mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	16% 160mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	1.28% 51μg	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	40% 3.2mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	29.6% 0.68mg	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	45.7% 320mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	25% 930g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower with Salt VS Tomatoes in Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Cauliflower with Salt versus 1 kg of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower with Salt vs Tomatoes in Juice with Salt:

• 1 kilogram of Boiled Cauliflower with Salt has 4.3 times more Vitamin B5, 1.6 times more Vitamin B6, 5.5 times more Vitamin B9, 3.5 times more Vitamin C and 5.3 times more Vitamin K than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 20 times more Vitamin A, 13.7 times more Vitamin B1, 1.7 times more Vitamin B3 and 8.4 times more Vitamin E than Boiled and Drained Cauliflower with Salt.
• Both Boiled Cauliflower with Salt and Tomatoes in Juice with Salt provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Cauliflower with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Cauliflower with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower with Salt vs Tomatoes in Juice with Salt:

• 1 kilogram of Boiled Cauliflower with Salt has 1.9 times more Manganese, 1.9 times more Phosphorus and 2.1 times more Sodium than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 2.1 times more Calcium, 2.9 times more Copper, 1.8 times more Iron and 1.3 times more Potassium than Boiled and Drained Cauliflower with Salt.
• Both Boiled Cauliflower with Salt and Tomatoes in Juice with Salt contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Boiled Cauliflower with Salt lack sufficient amounts of Calcium and Copper
• Both Boiled and Drained Cauliflower with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Fluoride, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cauliflower with Salt has 41.8 times more Omega 3, 1.2 times more Fiber and 2.3 times more Protein than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 1.4 times more Sugars than Boiled and Drained Cauliflower with Salt.
• Both Boiled Cauliflower with Salt and Tomatoes in Juice with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Cauliflower with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.