Comparing Nutrients in 300 calories CauliflowerVS Tomatoes

Weight per 300 calories

Cauliflower

1200g

Tomatoes

1667g

Cauliflower has 1.4 times more energy per 100g than Tomatoes. It has very low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Cauliflower or Tomatoes?

Macros Ratio

Protein Fat Carbs

Cauliflower

26%

66%

Tomatoes

17%

74%

300 kcal ▼

Macro Nutrients

Cauliflowervs Tomatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.46%3.36g

Fat

3.44%3.33g

3.36 gvs3.33 g

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

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4.88%1.56g

Saturated Fat

1.46%0.47g

1.56 gvs0.47 g

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

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11.3%0.18g

Omega 3

3.13%0.05g

0.18 gvs0.05 g

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

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1.13%0.19g

Omega 6

7.84%1.33g

0.19 gvs1.33 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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46%59.6g

Carbohydrate

50%65g

59.6 gvs65 g

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

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31.6%23g

Sugars

60.5%44g

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

23 gvs44 g

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

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16%11.6g

Fructose

31.5%23g

≤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]

11.6 gvs23 g

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

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%11.3g

Glucose

%21g

11.3 gvs21 g

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

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%0g

Sucrose

%0g

0 gvs0 g

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

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63%24g

Fiber

52.6%20g

24 gvs20 g

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

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41%23g

Protein

26%14.7g

23 gvs14.7 g

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

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Vitamins

Cauliflowervs Tomatoes

0%0μg

Vitamin A

77.8%700μg

RAE, retinol activity equivalents

0 μgvs700 μg

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

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50%0.6mg

Vitamin B1

51.4%0.62mg

Thiamine

0.6 mgvs0.62 mg

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

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55.4%0.72mg

Vitamin B2

24.4%0.32mg

Riboflavin

0.72 mgvs0.32 mg

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

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38%6.1mg

Vitamin B3

62%9.9mg

Niacin, nicotinic acid, niacinamide

6.1 mgvs9.9 mg

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

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160%8mg

Vitamin B5

29.7%1.5mg

Pantothenic acid

8 mgvs1.5 mg

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

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170%2.2mg

Vitamin B6

103%1.33mg

Pyridoxine

2.2 mgvs1.33 mg

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

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Vitamin B7

26%7.8μg

Biotin

NA μgvs7.8 μg

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

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171%684μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

684 μgvs250 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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643%578mg

Vitamin C

254%228mg

Ascorbic acid

578 mgvs228 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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6.4%0.96mg

Vitamin E

60%9mg

Tocopherols and Tocotrienols

0.96 mgvs9 mg

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

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155%186μg

Vitamin K

110%132μg

Phytomenadione or phylloquinone

186 μgvs132 μg

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

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Minerals

Cauliflowervs Tomatoes

26.4%264mg

Calcium

16.7%167mg

264 mgvs167 mg

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

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52%0.47mg

Copper

109%0.98mg

0.47 mgvs0.98 mg

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

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0.3%12μg

Fluoride

0.96%38.3μg

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

12 μgvs38.3 μg

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

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63%5.04mg

Iron

56.3%4.5mg

5.04 mgvs4.5 mg

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

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43%180mg

Magnesium

43.7%183mg

180 mgvs183 mg

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

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81%1.86mg

Manganese

82.6%1.9mg

1.86 mgvs1.9 mg

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

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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 .

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75.4%528mg

Phosphorus

57%400mg

528 mgvs400 mg

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

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106%3588mg

Potassium

116%3950mg

3588 mgvs3950 mg

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

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13%7.2μg

Selenium

0%0μg

7.2 μgvs0 μg

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

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24%360mg

Sodium

5.56%83.3mg

360 mgvs83.3 mg

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

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29.5%3.24mg

Zinc

25.8%2.83mg

3.24 mgvs2.83 mg

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

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30%1105g

Water

42.6%1575g

1105 gvs1575 g

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

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Lets compare vitamin content per 300 calories of Cauliflower vs Tomatoes:

Raw Cauliflower has 2.3 times more Vitamin B2, 5.4 times more Vitamin B5, 1.7 times more Vitamin B6, 2.7 times more Vitamin B9, 2.5 times more Vitamin C and 1.4 times more Vitamin K than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain more Vitamin A, 1.6 times more Vitamin B3 and 9.4 times more Vitamin E than Raw Cauliflower.
Both Raw Cauliflower and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 300 kcal.
Both Raw Cauliflower as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cauliflower vs Tomatoes:

Raw Cauliflower has 1.6 times more Calcium, 1.3 times more Phosphorus, more Selenium and 4.3 times more Sodium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 2.1 times more Copper and 1.4 times more Water than Raw Cauliflower.
Both Raw Cauliflower and Raw Ripe Red Tomatoes have similar amounts of Iron, Magnesium, Manganese, Potassium and Zinc per 300 kcal.
Both Raw Cauliflower as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Cauliflower has 3.3 times more Saturated Fat, 3.6 times more Omega 3 and 1.6 times more Protein than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 6.9 times more Omega 6, 1.9 times more Sugars and 2 times more Fructose than Raw Cauliflower.
Both Raw Cauliflower and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat, Carbohydrate and Fiber per 300 kcal.
Both Raw Cauliflower as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

CauliflowerVS Boiled CauliflowerTomatoesVS Boiled CauliflowerCauliflowerVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 300 calories CauliflowerVS Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Cauliflower or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: