Comparing Nutrients in 100 calories Green CauliflowerVS Tomatoes

Weight per 100 calories

Green Cauliflower

323g

Tomatoes

556g

Green Cauliflower has 1.7 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Green Cauliflower or Tomatoes?

Macros Ratio

Protein Fat Carbs

Green Cauliflower

30%

63%

Tomatoes

17%

74%

100 kcal ▼

Macro Nutrients

Green Cauliflowervs Tomatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

1%0.97g

Fat

1.15%1.1g

0.97 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

0.47%0.15g

Saturated Fat

0.49%0.16g

0.15 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

21%0.34g

Omega 3

1.04%0.017g

0.34 gvs0.017 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

0.55%0.094g

Omega 6

2.6%0.44g

0.094 gvs0.44 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

15%19.6g

Carbohydrate

16.6%21.6g

19.6 gvs21.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

13.5%9.77g

Sugars

20%14.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

9.77 gvs14.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

Fructose

10.5%7.6g

≤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]

NA gvs7.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

Glucose

%6.94g

NA gvs6.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

27%10.3g

Fiber

17.5%6.67g

10.3 gvs6.67 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

17%9.5g

Protein

8.73%4.9g

9.5 gvs4.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Green Cauliflowervs Tomatoes

2.87%26μg

Vitamin A

26%233μg

RAE, retinol activity equivalents

26 μgvs233 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

21.5%0.26mg

Vitamin B1

17%0.21mg

Thiamine

0.26 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

25.3%0.33mg

Vitamin B2

8.1%0.11mg

Riboflavin

0.33 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

14.8%2.37mg

Vitamin B3

20.6%3.3mg

Niacin, nicotinic acid, niacinamide

2.37 mgvs3.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

45%2.25mg

Vitamin B5

9.9%0.49mg

Pantothenic acid

2.25 mgvs0.49 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

55%0.72mg

Vitamin B6

34%0.44mg

Pyridoxine

0.72 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

8.7%2.6μg

Biotin

NA μgvs2.6 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

46%184μg

Vitamin B9

21%83.3μg

Folates and Folic Acid

184 μgvs83.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

316%284mg

Vitamin C

84.6%76mg

Ascorbic acid

284 mgvs76 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

0.86%0.13mg

Vitamin E

20%3mg

Tocopherols and Tocotrienols

0.13 mgvs3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

54.3%65μg

Vitamin K

36.6%44μg

Phytomenadione or phylloquinone

65 μgvs44 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Green Cauliflowervs Tomatoes

10.6%106mg

Calcium

5.56%55.6mg

106 mgvs55.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

14.7%0.13mg

Copper

36.4%0.33mg

0.13 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

0.32%12.8μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs12.8 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

29.4%2.35mg

Iron

18.8%1.5mg

2.35 mgvs1.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

15.4%64.5mg

Magnesium

14.6%61mg

64.5 mgvs61 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

34.6%0.8mg

Manganese

27.5%0.63mg

0.8 mgvs0.63 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

28.6%200mg

Phosphorus

19%133mg

200 mgvs133 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

28.5%968mg

Potassium

38.7%1317mg

968 mgvs1317 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

3.5%1.94μg

Selenium

0%0μg

1.94 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

4.95%74mg

Sodium

1.85%27.8mg

74 mgvs27.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

18.8%2.06mg

Zinc

8.6%0.94mg

2.06 mgvs0.94 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

7.83%290g

Water

14%525g

290 gvs525 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 100 calories of Green Cauliflower vs Tomatoes:

Raw Green Cauliflower has 1.3 times more Vitamin B1, 3.1 times more Vitamin B2, 4.5 times more Vitamin B5, 1.6 times more Vitamin B6, 2.2 times more Vitamin B9, 3.7 times more Vitamin C and 1.5 times more Vitamin K than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 9 times more Vitamin A, 1.4 times more Vitamin B3 and 23.3 times more Vitamin E than Raw Green Cauliflower.
Both Raw Green Cauliflower as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Green Cauliflower vs Tomatoes:

Raw Green Cauliflower has 1.9 times more Calcium, 1.6 times more Iron, 1.3 times more Manganese, 1.5 times more Phosphorus, more Selenium, 2.7 times more Sodium and 2.2 times more Zinc than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 2.5 times more Copper, 1.4 times more Potassium and 1.8 times more Water than Raw Green Cauliflower.
Both Raw Green Cauliflower and Raw Ripe Red Tomatoes have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Green Cauliflower has 20.1 times more Omega 3, 1.5 times more Fiber and 1.9 times more Protein than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 4.8 times more Omega 6 and 1.5 times more Sugars than Raw Green Cauliflower.
Both Raw Green Cauliflower and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
Both Raw Green Cauliflower as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Green CauliflowerVS Cooked Green CauliflowerTomatoesVS Cooked Green CauliflowerGreen CauliflowerVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 100 calories Green CauliflowerVS Tomatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Green Cauliflower or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: