Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Cooked Green Cauliflower with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Green Cauliflower with Salt	30%	7%	63%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	30.3% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	22% 28.5g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	NA	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	8.2% 5.94g	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	39.4% 15g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	12% 109μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	72% 0.93mg	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	14.7% 59μg	46.5% 186μg	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	115% 103mg	366% 329mg	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	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	38.6% 3.1mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	47.7% 1.1mg	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	18% 127mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11% 406g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Cooked Green Cauliflower with Salt:

• Cooked Ripe Red Tomatoes have 3.4 times more Vitamin A than Cooked Green Cauliflower with Salt.
• While Cooked Green Cauliflower with Salt contains 1.9 times more Vitamin B1, 4.5 times more Vitamin B2, 1.3 times more Vitamin B3, 5.3 times more Vitamin B5, 2.6 times more Vitamin B6, 3.2 times more Vitamin B9 and 3.2 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cooked Green Cauliflower with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Cooked Green Cauliflower with Salt:

• Cooked Ripe Red Tomatoes have 1.9 times more Copper than Cooked Green Cauliflower with Salt.
• While Cooked Green Cauliflower with Salt contains 2.9 times more Calcium, 2.1 times more Magnesium, 2.3 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Selenium, 23.5 times more Sodium and 4.5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Green Cauliflower with Salt have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Green Cauliflower with Salt contains 1.8 times more Energy, 53.5 times more Omega 3, 1.6 times more Carbohydrate, 4.7 times more Fiber and 3.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cooked Green Cauliflower with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.