Comparing Nutrients in 7 ounces Cauliflower VS Orange Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Orange Tomatoes	24%	9%	67%

Macro Nutrients

	Cauliflower	Orange Tomatoes	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.85% 0.14g	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	4.85% 6.3g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	NA	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Orange Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.5% 149μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	9.16% 0.12mg	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	14.4% 57.5μg	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	35.3% 31.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Orange Tomatoes	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	13.7% 0.12mg	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	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	7.6% 0.17mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.94% 183g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Orange Tomatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Orange Tomatoes:

• 7 ounces of Cauliflower have 1.8 times more Vitamin B2, 3.6 times more Vitamin B5, 3.1 times more Vitamin B6, 2 times more Vitamin B9 and 3 times more Vitamin C than Orange Tomatoes.
• While 7 oz of Raw Orange Tomatoes contain more Vitamin A than Raw Cauliflower.
• Both Cauliflower and Orange Tomatoes provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Raw Orange Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Orange Tomatoes:

• 7 ounces of Cauliflower have 4.4 times more Calcium, 1.9 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Zinc than Orange Tomatoes.
• While 7 oz of Raw Orange Tomatoes contain 1.6 times more Copper and 1.4 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Orange Tomatoes contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Orange Tomatoes lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Raw Cauliflower as well as Raw Orange Tomatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 1.6 times more Carbohydrate, 2.2 times more Fiber and 1.7 times more Protein than Orange Tomatoes.
• Both Raw Cauliflower as well as Raw Orange Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Orange Tomatoes

What are the health benefits of Cauliflower compared to Orange Tomatoes?

Cauliflower is a great source of vitamins C and K, fiber, and antioxidants, which can help boost immunity and reduce inflammation. Orange tomatoes, on the other hand, are rich in beta-carotene, which is converted to vitamin A in the body and is important for eye health and immune function. Both are nutritious options, but cauliflower may offer more variety in terms of nutrients and health benefits.

Can I lose weight easier by eating more Cauliflower or Orange Tomatoes?

Both cauliflower and orange tomatoes can be beneficial for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. However, cauliflower is lower in calories and carbohydrates compared to orange tomatoes, making it a better choice for weight loss. Additionally, cauliflower is a good source of vitamins and minerals that support overall health. Incorporating more cauliflower into your diet can help you achieve your weight loss goals more easily.

Should I eat more Cauliflower or more Orange Tomatoes to gain more muscles while training consistently?

Both cauliflower and orange tomatoes are nutritious options for muscle building, but cauliflower is particularly beneficial due to its high protein content and low calorie count. It also provides important nutrients like vitamin C, vitamin K, and fiber that support muscle growth and overall health. Including cauliflower in your diet can help you meet your protein needs and support your muscle-building goals while training consistently.

What is the environmental impact of producing Cauliflower compared to Orange Tomatoes?

Cauliflower generally has a lower environmental impact compared to orange tomatoes. Cauliflower requires less water, fertilizer, and pesticides to grow, making it a more sustainable option. Additionally, cauliflower has a lower carbon footprint and requires less land to cultivate compared to tomatoes. Choosing cauliflower over orange tomatoes can help reduce the overall environmental impact of food production.