Comparing Nutrients in 7 ounces Cauliflower VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Cauliflower	Fried Tofu	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	41.3% 40g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	167% 2.67g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.86g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	7.45% 5.4g	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	2.66% 1.92g	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	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	15% 0.2mg	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	28.3% 113μg	13.4% 53.6μg	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	106% 96mg	0% 0mg	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	1.06% 0.16mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Fried Tofu	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	74% 738mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	87.8% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	10.4% 0.83mg	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	129% 2.97mg	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	12.5% 87.3mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	103% 56.6μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	4.94% 183g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Fried Tofu per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of Fried Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs Fried Tofu:

• 7 ounces of Cauliflower have 5.1 times more Vitamin B3, 4.8 times more Vitamin B5, 1.9 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and 2 times more Vitamin K than Fried Tofu.
• While 7 oz of Fried Tofu contain 3.4 times more Vitamin B1 than Raw Cauliflower.
• Both Cauliflower and Fried Tofu provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Fried Tofu have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Cauliflower as well as Fried Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Fried Tofu:

• 7 ounces of Cauliflower have 2 times more Potassium, 1.9 times more Sodium and 1.8 times more Water than Fried Tofu.
• While 7 oz of Fried Tofu contain 16.9 times more Calcium, 10.2 times more Copper, 11.6 times more Iron, 4 times more Magnesium, 9.6 times more Manganese, 6.5 times more Phosphorus, 47.5 times more Selenium and 7.4 times more Zinc than Raw Cauliflower.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Fried Tofu contain 10.8 times more Energy, 72.1 times more Fat, 22.4 times more Saturated Fat, 89.7 times more Omega 3, 627.8 times more Omega 6, 1.8 times more Carbohydrate, 1.4 times more Sugars, 2 times more Fiber and 9.8 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6