Comparing Nutrients in 500 calories Boiled Cauliflower VS Tomato Paste

Weight per 500 calories

• Boiled Cauliflower: 2174g
• Tomato Paste: 610g

Canned Tomato Paste has 3.6 times more energy per unit of mass than Boiled and Drained Cauliflower, which is average in comparison to other foods. Boiled Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Cauliflower or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Boiled Cauliflower	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.7% 89.3g	88.7% 115g	130g per day for Men 19-50 years
Sugars	62.4% 45.2g	102% 74.3g	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	49.2% 35.7g	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	% 35g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	132% 50g	65.8% 25g	38g per day for Men 19-50 years
Protein	71.4% 40g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Tomato Paste	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	221% 11mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	289% 3.76mg	101% 1.3mg	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	239% 957μg	18.3% 73μg	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	1070% 963mg	148% 134mg	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	10% 1.52mg	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	250% 300μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Tomato Paste	Recommended Dietary Allowance
Calcium	34.8% 348mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	43.5% 0.39mg	247% 2.23mg	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	87% 6.96mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	80% 1.84mg	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	99% 696mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	91% 3087mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	21.7% 326mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	12% 448g	3700g per day for Men 19-50 years

Boiled Cauliflower VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Cauliflower or Tomato Paste?

Lets compare vitamin content per 500 calories of Boiled Cauliflower vs Tomato Paste:

• 500 calories of Boiled Cauliflower have 2.5 times more Vitamin B1, 1.2 times more Vitamin B2, 12.8 times more Vitamin B5, 2.9 times more Vitamin B6, 13.1 times more Vitamin B9, 7.2 times more Vitamin C and 4.3 times more Vitamin K than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 21.3 times more Vitamin A, 2.1 times more Vitamin B3 and 17.2 times more Vitamin E than Boiled and Drained Cauliflower.
• 500 calories of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Boiled and Drained Cauliflower as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Cauliflower vs Tomato Paste:

• 500 calories of Boiled Cauliflower have 1.6 times more Calcium, 1.6 times more Manganese, 1.4 times more Phosphorus and 4.5 times more Water than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 5.7 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 2 times more Potassium and 2.5 times more Selenium than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Tomato Paste contain similar levels of Sodium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Cauliflower have 3.4 times more Fat, 85.1 times more Omega 3, 2 times more Fiber and 1.5 times more Protein than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.3 times more Carbohydrate and 1.6 times more Sugars than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Tomato Paste offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in 500 calories.