Comparing Nutrients in 1 pound 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	3.9% 113kcal	42.2% 1225kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	94% 92g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	41.4% 13.2g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	382% 6.1g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	268% 45.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	31% 40g	130g per day for Men 19-50 years
Sugars	12% 8.66g	17% 12.3g	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	6.07% 4.4g	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	% 4.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	152% 85.4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	64.3% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	34.5% 0.45mg	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	64.6% 259μg	30.6% 122μg	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	243% 219mg	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	2.4% 0.36mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Fried Tofu	Recommended Dietary Allowance
Calcium	9.98% 100mg	169% 1687mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	201% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	24% 1.9mg	276% 22mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	295% 6.8mg	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	28.5% 200mg	186% 1302mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	235% 129μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	82% 9.03mg	11mg per day for Men 19-50 years
Water	11.3% 418g	6.2% 229g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Fried Tofu per 1 lb

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

Comparing minerals per 1 pound for Cauliflower vs Fried Tofu:

• 1 pound of Cauliflower has 2 times more Potassium, 1.9 times more Sodium and 1.8 times more Water than Fried Tofu.
• While 1 lb 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 pound of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6