Comparing Nutrients in 1 kilogram Cauliflower VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Cauliflower	Fried Tofu	Recommended Dietary Allowance
Energy	8.62% 250kcal	93% 2700kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	208% 202g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	91% 29g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	841% 13.5g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	591% 100g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	68% 88.6g	130g per day for Men 19-50 years
Sugars	26.3% 19g	37.5% 27g	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	13.4% 9.7g	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	% 9.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	103% 39g	38g per day for Men 19-50 years
Protein	34.3% 19g	336% 188g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	76% 0.99mg	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	143% 570μg	67.5% 270μg	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	536% 482mg	0% 0mg	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	5.33% 0.8mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Fried Tofu	Recommended Dietary Allowance
Calcium	22% 220mg	372% 3720mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	442% 3.98mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	52.5% 4.2mg	609% 48.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	650% 15mg	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	63% 440mg	410% 2870mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	518% 285μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	181% 20mg	11mg per day for Men 19-50 years
Water	25% 921g	13.7% 505g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Fried Tofu per 1 kg

Compare the macro and micronutrient content in 1 kg of Cauliflower versus 1 kg of Fried Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cauliflower vs Fried Tofu:

• 1 kilogram of Cauliflower has 5.1 times more Vitamin B3, 4.8 times more Vitamin B5, 1.9 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and 2 times more Vitamin K than Fried Tofu.
• While 1 kg of Fried Tofu contains 3.4 times more Vitamin B1 than Raw Cauliflower.
• Both Cauliflower and Fried Tofu provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Fried Tofu have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Cauliflower as well as Fried Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Fried Tofu:

• 1 kilogram of Cauliflower has 2 times more Potassium, 1.9 times more Sodium and 1.8 times more Water than Fried Tofu.
• While 1 kg of Fried Tofu contains 16.9 times more Calcium, 10.2 times more Copper, 11.6 times more Iron, 4 times more Magnesium, 9.6 times more Manganese, 6.5 times more Phosphorus, 47.5 times more Selenium and 7.4 times more Zinc than Raw Cauliflower.
• 1 kilogram of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Fried Tofu contains 10.8 times more Energy, 72.1 times more Fat, 22.4 times more Saturated Fat, 89.7 times more Omega 3, 627.8 times more Omega 6, 1.8 times more Carbohydrate, 1.4 times more Sugars, 2 times more Fiber and 9.8 times more Protein than Raw Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6