Comparing Nutrients in 500 calories Boiled Cauliflower VS Stewed Canned Tomatoes

Weight per 500 calories

• Boiled Cauliflower: 2174g
• Stewed Canned Tomatoes: 1923g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Boiled Cauliflower or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Cauliflower	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	8.37% 1.42g	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	92% 119g	130g per day for Men 19-50 years
Sugars	62.4% 45.2g	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	132% 50g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	71.4% 40g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	221% 11mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	289% 3.76mg	25% 0.33mg	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	24% 96μg	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	169% 152mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	250% 300μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	34.8% 348mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	43.5% 0.39mg	239% 2.15mg	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	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	49.3% 1.13mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	91% 3087mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	21.7% 326mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	47.6% 1760g	3700g per day for Men 19-50 years

Boiled Cauliflower VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Cauliflower or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Boiled Cauliflower vs Stewed Canned Tomatoes:

• 500 calories of Boiled Cauliflower have 1.7 times more Vitamin B2, 5 times more Vitamin B5, 11.5 times more Vitamin B6, 9.9 times more Vitamin B9, 6.3 times more Vitamin C and 6.5 times more Vitamin K than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 8 times more Vitamin A, 1.5 times more Vitamin B3 and 10.5 times more Vitamin E than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Boiled and Drained Cauliflower as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Cauliflower vs Stewed Canned Tomatoes:

• 500 calories of Boiled Cauliflower have 2.5 times more Manganese and 1.8 times more Phosphorus than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.9 times more Calcium, 5.5 times more Copper, 3.7 times more Iron, 1.3 times more Potassium and 13 times more Sodium than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Stewed Canned Tomatoes contain similar levels of Magnesium, Selenium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Cauliflower have 2.7 times more Fat, 62.9 times more Omega 3, 2.6 times more Fiber and 2.3 times more Protein than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Carbohydrate and 1.5 times more Sugars than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Stewed Canned Tomatoes offer comparable quantities of Energy per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Boiled and Drained Cauliflower as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 500 calories.