Comparing Nutrients in 1 pound Boiled Cauliflower VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Boiled Cauliflower	Tomato Powder	Recommended Dietary Allowance
Energy	3.6% 104kcal	47.2% 1370kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	47.3% 0.76g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	4.56% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	261% 339g	130g per day for Men 19-50 years
Sugars	13% 9.43g	275% 199g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	197% 75g	38g per day for Men 19-50 years
Protein	15% 8.35g	105% 58.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	434% 3910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	345% 4.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	259% 41.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	341% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.78mg	159% 2.07mg	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	50% 200μg	136% 544μg	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	223% 201mg	588% 529mg	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	2.1% 0.32mg	370% 55.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.6μg	184% 221μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Tomato Powder	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	75.3% 753mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	625% 5.63mg	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	18% 1.45mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	192% 807mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	385% 8.85mg	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	20.7% 145mg	191% 1338mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	257% 8741mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	40.5% 608mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	70.5% 7.76mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Tomato Powder per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Cauliflower versus 1 lb of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Cauliflower vs Tomato Powder:

• 1 lb of Tomato Powder contains 862 times more Vitamin A, 21.7 times more Vitamin B1, 14.6 times more Vitamin B2, 22.3 times more Vitamin B3, 7.4 times more Vitamin B5, 2.6 times more Vitamin B6, 2.7 times more Vitamin B9, 2.6 times more Vitamin C, 175 times more Vitamin E and 3.5 times more Vitamin K than Boiled and Drained Cauliflower.
• 1 pound of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Cauliflower as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Cauliflower vs Tomato Powder:

• 1 pound of Boiled Cauliflower has 30.4 times more Water than Tomato Powder.
• While 1 lb of Tomato Powder contains 10.4 times more Calcium, 68.9 times more Copper, 14.3 times more Iron, 19.8 times more Magnesium, 14.8 times more Manganese, 9.2 times more Phosphorus, 13.6 times more Potassium, 8.8 times more Selenium, 8.9 times more Sodium and 10.1 times more Zinc than Boiled and Drained Cauliflower.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Cauliflower has 23.9 times more Omega 3 than Tomato Powder.
• While 1 lb of Tomato Powder contains 13.1 times more Energy, 18.2 times more Carbohydrate, 21.1 times more Sugars, 7.2 times more Fiber and 7 times more Protein than Boiled and Drained Cauliflower.
• 1 pound of Boiled Cauliflower provide inadequate amounts of Energy
• 1 pound of Tomato Powder provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Tomato Powder provide inadequate amounts of Omega 6 in one pound.