Comparing Nutrients in 7 ounces Cauliflower VS Yellow Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Yellow Tomatoes	22%	13%	65%

Macro Nutrients

	Cauliflower	Yellow Tomatoes	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.2% 0.21g	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	4.55% 5.9g	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	3.66% 1.4g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Yellow Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	8.55% 0.11mg	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	15% 59.5μg	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	20% 18mg	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	Yellow Tomatoes	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	22.3% 0.2mg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	10.4% 0.24mg	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	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	15% 512mg	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	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.94% 183g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Yellow Tomatoes per 7 oz

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

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

• 7 ounces of Cauliflower have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 6.1 times more Vitamin B5, 3.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 5.4 times more Vitamin C than Yellow Tomatoes.
• While 7 oz of Raw Yellow Tomatoes contain 2.3 times more Vitamin B3 than Raw Cauliflower.
• Both Raw Cauliflower as well as Raw Yellow Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Yellow Tomatoes:

• 7 ounces of Cauliflower have 2 times more Calcium, 1.3 times more Magnesium, 1.3 times more Manganese, 1.2 times more Phosphorus and 1.3 times more Sodium than Yellow Tomatoes.
• While 7 oz of Raw Yellow Tomatoes contain 2.6 times more Copper than Raw Cauliflower.
• Both Cauliflower and Yellow Tomatoes contain similar levels of Iron, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Yellow Tomatoes lack sufficient amounts of Calcium
• Both Raw Cauliflower as well as Raw Yellow Tomatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 1.7 times more Carbohydrate, 2.9 times more Fiber and 2 times more Protein than Yellow Tomatoes.
• 7 ounces of Yellow Tomatoes provide inadequate amounts of Fiber and Protein
• Both Raw Cauliflower as well as Raw Yellow Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Yellow Tomatoes

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

Cauliflower is a good source of fiber, vitamins C and K, and antioxidants, which can help support digestion, immune function, and reduce inflammation. Yellow tomatoes are rich in vitamin C, potassium, and antioxidants, which can support heart health and reduce the risk of chronic diseases. Both are nutritious options, but cauliflower may offer more fiber and vitamin K, while yellow tomatoes provide more vitamin C and potassium.

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

Both cauliflower and yellow tomatoes can be beneficial for weight loss due to their low calorie and high fiber content. However, cauliflower is lower in calories and carbohydrates compared to yellow tomatoes, making it a better choice for weight loss. Additionally, cauliflower is a versatile vegetable that can be used in various dishes as a low-calorie substitute for higher calorie ingredients.

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

Both cauliflower and yellow tomatoes can be beneficial for muscle gain due to their nutrient content. However, cauliflower is a good source of vitamin C, fiber, and antioxidants, while yellow tomatoes are rich in vitamin A, vitamin C, and potassium. To support muscle growth, it is important to focus on a well-rounded diet that includes a variety of fruits and vegetables, whole grains, plant-based proteins, and healthy fats. Incorporating both cauliflower and yellow tomatoes into your meals can help provide a range of nutrients that support muscle recovery and growth.

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

Cauliflower generally has a lower environmental impact compared to yellow tomatoes. Cauliflower requires less water, land, and resources to grow, making it a more sustainable option. Additionally, cauliflower has a lower carbon footprint and produces fewer greenhouse gas emissions compared to tomatoes. Choosing cauliflower over yellow tomatoes can help reduce your environmental footprint.