Comparing Nutrients in 1 kilogram Cauliflower VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cauliflower	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	8.62% 250kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	2.47% 0.42g	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	31% 40g	130g per day for Men 19-50 years
Sugars	26.3% 19g	34.3% 25g	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	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	% 9.4g	% 12g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	52.6% 20g	18.4% 7g	38g per day for Men 19-50 years
Protein	34.3% 19g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	22% 220mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	83.3% 0.75mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	45.7% 1.05mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	25% 921g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cauliflower vs Cooked Ripe Red Tomatoes:

• Raw Cauliflower has 1.4 times more Vitamin B1, 2.7 times more Vitamin B2, 5.2 times more Vitamin B5, 2.3 times more Vitamin B6, 4.4 times more Vitamin B9, 2.1 times more Vitamin C and 5.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A and 7 times more Vitamin E than Raw Cauliflower.
• Both Raw Cauliflower and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Cauliflower as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cauliflower vs Cooked Ripe Red Tomatoes:

• Raw Cauliflower has 2 times more Calcium, 1.7 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium, 2.7 times more Sodium and 1.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.9 times more Copper and 1.6 times more Iron than Raw Cauliflower.
• Both Raw Cauliflower and Cooked Ripe Red Tomatoes have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cauliflower has 1.2 times more Carbohydrate, 2.9 times more Fiber and 2 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Sugars and 1.4 times more Fructose than Raw Cauliflower.
• Both Raw Cauliflower as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.