Comparing Nutrients in 300 calories Boiled Cauliflower VS Tomatoes

Weight per 300 calories

• Boiled Cauliflower: 1304g
• Tomatoes: 1667g

Boiled Cauliflower has 1.3 times more energy per 100g than Tomatoes. It has very low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Boiled Cauliflower or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Cauliflower	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.05% 5.87g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	2.85% 0.91g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	136% 2.18g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	50% 65g	130g per day for Men 19-50 years
Sugars	37.4% 27g	60.5% 44g	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	31.5% 23g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	52.6% 20g	38g per day for Men 19-50 years
Protein	43% 24g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Tomatoes	Recommended Dietary Allowance
Vitamin A	1.45% 13μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.63mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	143% 574μg	62.5% 250μg	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	642% 578mg	254% 228mg	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	6.1% 0.91mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	150% 180μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Tomatoes	Recommended Dietary Allowance
Calcium	21% 209mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	52% 4.17mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	82.6% 1.9mg	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	59.6% 417mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	54.5% 1852mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	14.2% 7.83μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Cauliflower vs Tomatoes:

• Boiled and Drained Cauliflower has 2.1 times more Vitamin B2, 4.5 times more Vitamin B5, 1.7 times more Vitamin B6, 2.3 times more Vitamin B9, 2.5 times more Vitamin C and 1.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 53.7 times more Vitamin A, 1.9 times more Vitamin B3 and 9.9 times more Vitamin E than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 300 kcal.
• Both Boiled and Drained Cauliflower as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Cauliflower vs Tomatoes:

• Boiled and Drained Cauliflower has 1.3 times more Calcium, more Selenium and 2.3 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.2 times more Copper, 1.6 times more Magnesium, 2.1 times more Potassium, 1.3 times more Zinc and 1.3 times more Water than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower and Raw Ripe Red Tomatoes have similar amounts of Iron, Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Cauliflower has 1.8 times more Fat, 43.6 times more Omega 3, 1.5 times more Fiber and 1.6 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Omega 6 and 1.6 times more Sugars than Boiled and Drained Cauliflower.
• Both Boiled and Drained Cauliflower and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Cauliflower as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.