Comparing Nutrients in 1 kilogram 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	6.2% 180kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	31.6% 41g	130g per day for Men 19-50 years
Sugars	34.3% 25g	28.7% 21g	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	18% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	60.5% 23g	38g per day for Men 19-50 years
Protein	17% 9.5g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	133% 1.73mg	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	32.5% 130μg	110% 440μg	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	253% 228mg	492% 443mg	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	37.3% 5.6mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	11% 110mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	20% 0.18mg	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	85% 6.8mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	57.4% 1.32mg	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	40% 280mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25.5% 943g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Boiled Cauliflower per 1 kg

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

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

• 1 kilogram of Cooked Ripe Red Tomatoes has 24 times more Vitamin A, 1.3 times more Vitamin B3 and 8 times more Vitamin E than Boiled Cauliflower.
• While 1 kg of 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 Cauliflower provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Ripe Red Tomatoes has 4.2 times more Copper, 2.1 times more Iron and 1.5 times more Potassium than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 1.3 times more Manganese than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Cauliflower contain similar levels of Magnesium, Phosphorus and Water per one kilogram.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Copper
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of 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 Cauliflower offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in one kilogram.