Comparing Nutrients in 500 calories Fried Tofu VS Boiled Cauliflower

Weight per 500 calories

• Fried Tofu: 185g
• Boiled Cauliflower: 2174g

Fried Tofu has 11.7 times more energy per 100g than Boiled Cauliflower. It has high energy density when compared to other foods. Boiled and Drained Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Fried Tofu or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu	26%	62%	12%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Fried Tofu	Boiled Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	38.5% 37.4g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	156% 2.5g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	109% 18.6g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	6.95% 5.04g	62.4% 45.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19% 7.22g	132% 50g	38g per day for Men 19-50 years
Protein	62.2% 35g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0.21% 1.85μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.12% 0.093mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.16% 0.19mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	221% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	289% 3.76mg	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	12.5% 50μg	239% 957μg	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	0% 0mg	1070% 963mg	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	0.49% 0.074mg	10% 1.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.4μg	250% 300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	69% 689mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	43.5% 0.39mg	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	113% 9mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	125% 2.87mg	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	76% 531mg	99% 696mg	700mg per day for Men 19-50 years
Potassium	7.95% 270mg	91% 3087mg	3400mg per day for Men 19-50 years
Selenium	96% 52.8μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	1.98% 29.6mg	21.7% 326mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	2.53% 94g	54.6% 2022g	3700g per day for Men 19-50 years

Fried Tofu VS Boiled Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fried Tofu or Boiled Cauliflower?

Lets compare vitamin content per 500 calories of Fried Tofu vs Boiled Cauliflower:

• 500 kcal of Boiled and Drained Cauliflower contain 2.9 times more Vitamin B1, 12.2 times more Vitamin B2, 48.1 times more Vitamin B3, 42.6 times more Vitamin B5, 20.5 times more Vitamin B6, 19.1 times more Vitamin B9, more Vitamin C, 20.5 times more Vitamin E and 20.8 times more Vitamin K than Fried Tofu.
• 500 calories of Fried Tofu have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin C and Vitamin E
• Both Fried Tofu as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Fried Tofu vs Boiled Cauliflower:

• 500 calories of Fried Tofu have 2 times more Calcium, 1.9 times more Copper, 1.3 times more Iron and 4 times more Selenium than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 1.8 times more Magnesium, 1.3 times more Phosphorus, 11.4 times more Potassium, 11 times more Sodium and 21.6 times more Water than Fried Tofu.
• Both Fried Tofu and Boiled Cauliflower contain similar levels of Manganese and Zinc per 500 calories.
• 500 calories of Fried Tofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fried Tofu have 3.8 times more Fat, 3.6 times more Saturated Fat and 17.1 times more Omega 6 than Boiled Cauliflower.
• While 500 kcal of Boiled and Drained Cauliflower contain 1.5 times more Omega 3, 5.4 times more Carbohydrate, 9 times more Sugars and 6.9 times more Fiber than Fried Tofu.
• Both Fried Tofu and Boiled Cauliflower offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Boiled Cauliflower provide inadequate amounts of Omega 6