Comparing Nutrients in 14 ounces Green Cauliflower VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Green Cauliflower	30%	7%	63%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Green Cauliflower	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	4.24% 123kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	25.8% 0.41g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	19% 24.6g	130g per day for Men 19-50 years
Sugars	16.6% 12g	19.3% 14g	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	NA	10.3% 7.46g	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	NA	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	21% 11.7g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Green Cauliflower	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.2% 2.76mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.8% 0.88mg	5.2% 0.067mg	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	56.6% 226μg	4.96% 20μg	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	389% 350mg	35% 31.4mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67% 80μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Cauliflower	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	13% 131mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	49.4% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	36.2% 2.9mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	10% 0.23mg	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	35% 246mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.63% 356g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Green Cauliflower vs Stewed Canned Tomatoes:

• Raw Green Cauliflower has 1.7 times more Vitamin B1, 2.9 times more Vitamin B2, 6.1 times more Vitamin B5, 13.1 times more Vitamin B6, 11.4 times more Vitamin B9, 11.2 times more Vitamin C and 8.4 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 20.8 times more Vitamin E than Raw Green Cauliflower.
• Both Raw Green Cauliflower and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin A and Vitamin B3 per 14 oz.
• Both Raw Green Cauliflower as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Green Cauliflower vs Stewed Canned Tomatoes:

• Raw Green Cauliflower has 1.7 times more Magnesium, 4.2 times more Manganese, 3.1 times more Phosphorus, 1.4 times more Potassium and 3.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.7 times more Copper, 1.8 times more Iron and 9.6 times more Sodium than Raw Green Cauliflower.
• Both Raw Green Cauliflower and Stewed Canned Ripe Red Tomatoes have similar amounts of Calcium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Cauliflower has 34.7 times more Omega 3, 3.2 times more Fiber and 3.2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Raw Green Cauliflower and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Sugars per 14 oz.
• Both Raw Green Cauliflower as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.