Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cauliflower	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	24% 9.07g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cauliflower	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	64.2% 0.83mg	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	64.6% 259μg	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	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cauliflower	Recommended Dietary Allowance
Calcium	5% 50mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	30.6% 0.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.3% 418g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have more Vitamin A and 7 times more Vitamin E than Raw Cauliflower.
• While Raw Cauliflower contains 1.4 times more Vitamin B1, 2.7 times more Vitamin B2, 5.2 times more Vitamin B5, 2.3 times more Vitamin B6, 4.4 times more Vitamin B9, 2.1 times more Vitamin C and 5.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Cauliflower have similar amounts of Vitamin B3 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Cooked Ripe Red Tomatoes have 1.9 times more Copper and 1.6 times more Iron than Raw Cauliflower.
• While Raw Cauliflower contains 2 times more Calcium, 1.7 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium, 2.7 times more Sodium and 1.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Cauliflower have similar amounts of Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 1.3 times more Sugars and 1.4 times more Fructose than Raw Cauliflower.
• While Raw Cauliflower contains 2.9 times more Fiber and 2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Cauliflower have similar amounts of Carbohydrate per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Raw Cauliflower have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.