Comparing Nutrients in 14 ounces Cauliflower VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cauliflower	Tomato Paste	Recommended Dietary Allowance
Energy	3.42% 99kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	57.7% 75g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	66.7% 48.3g	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	5.3% 3.85g	32% 23.2g	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	% 3.73g	% 23g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.2g	g per day for Men 19-50 years
Fiber	21% 7.94g	43% 16.3g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	66% 0.86mg	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	12% 47.6μg	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	213% 191mg	97% 87mg	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	2.1% 0.32mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.3% 61.5μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Tomato Paste	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	161% 1.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	21% 1.67mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	52% 1.2mg	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	25% 175mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	35% 1187mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	9.88% 365g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cauliflower vs Tomato Paste:

• 14 ounces of Cauliflower have 4.7 times more Vitamin B5, 4.8 times more Vitamin B9, 2.2 times more Vitamin C and 1.4 times more Vitamin K than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain more Vitamin A, 2.6 times more Vitamin B2, 6.1 times more Vitamin B3 and 53.8 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Tomato Paste provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
• 14 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Cauliflower as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cauliflower vs Tomato Paste:

• 14 ounces of Cauliflower have 1.3 times more Water than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 1.6 times more Calcium, 9.4 times more Copper, 7.1 times more Iron, 2.8 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 3.4 times more Potassium, 8.8 times more Selenium, 2 times more Sodium and 2.3 times more Zinc than Raw Cauliflower.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Canned Tomato Paste contain 3.3 times more Energy, 3.8 times more Carbohydrate, 6.4 times more Sugars, 6 times more Fructose, 2.1 times more Fiber and 2.3 times more Protein than Raw Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.