Comparing Nutrients in 14 ounces Green Cauliflower VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Green Cauliflower	30%	7%	63%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Green Cauliflower	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	4.24% 123kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	25.8% 0.41g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.68% 0.12g	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	11% 14.4g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	NA	38g per day for Men 19-50 years
Protein	21% 11.7g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Green Cauliflower	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.2% 2.76mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.8% 0.88mg	31.4% 0.41mg	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	8.93% 35.7μg	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	27.3% 24.6mg	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	67% 80μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Cauliflower	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	13% 131mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	39.7% 0.36mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	22.8% 0.52mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	9.63% 356g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Cauliflower VS Canned Tomatoes with Green Chilies per 14 oz

Compare the macro and micronutrient content in 14 oz of Green Cauliflower versus 14 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Green Cauliflower have 2.4 times more Vitamin B1, 5.4 times more Vitamin B2, 4.7 times more Vitamin B5, 2.2 times more Vitamin B6, 6.3 times more Vitamin B9 and 14.2 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 2.5 times more Vitamin A than Raw Green Cauliflower.
• Both Green Cauliflower and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Green Cauliflower have insufficient amounts of Vitamin A
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Green Cauliflower as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Green Cauliflower have 1.7 times more Calcium, 2.8 times more Iron, 1.8 times more Magnesium, 1.9 times more Manganese, 4.4 times more Phosphorus, 2.8 times more Potassium and 4.9 times more Zinc than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 2.2 times more Copper and 17.4 times more Sodium than Raw Green Cauliflower.
• Both Green Cauliflower and Canned Tomatoes with Green Chilies contain similar levels of Water per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Raw Green Cauliflower as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Green Cauliflower have 104 times more Omega 3, 1.7 times more Carbohydrate and 4.3 times more Protein than Canned Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Raw Green Cauliflower as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy and Omega 6 in 14 ounces.