Comparing Nutrients in 1 pound Cooked Frozen Cauliflower VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower	27%	8%	65%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cooked Frozen Cauliflower	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.97% 86kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	14% 18g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	13% 7.3g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	27.6% 0.36mg	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	46.5% 186μg	14.7% 59μg	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	158% 142mg	115% 103mg	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	1.8% 0.27mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	7.7% 77mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	37.8% 0.34mg	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	23.2% 1.86mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	20.7% 0.48mg	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	15.6% 109mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11.5% 426g	11.6% 428g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Cauliflower has 2.4 times more Vitamin B2, 3.2 times more Vitamin B9, 1.4 times more Vitamin C and 4.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 9.3 times more Vitamin E than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Frozen Cauliflower as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Frozen Cauliflower has 1.5 times more Calcium, 1.4 times more Manganese and 1.6 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.1 times more Copper, 1.7 times more Iron and 1.6 times more Potassium than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower and Cooked Ripe Red Tomatoes have similar amounts of Magnesium, Phosphorus, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Cauliflower has 40.5 times more Omega 3, 3.9 times more Fiber and 1.7 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.4 times more Sugars than Boiled and Drained Frozen Cauliflower.
• Both Boiled and Drained Frozen Cauliflower and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate per 1 lb.
• Both Boiled and Drained Frozen Cauliflower as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.