Comparing Nutrients in 1 kilogram Frozen Cauliflower VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Frozen Cauliflower	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	8.28% 240kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.8g	47.6% 62g	130g per day for Men 19-50 years
Sugars	30.6% 22g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	60.5% 23g	26.3% 10g	38g per day for Men 19-50 years
Protein	36% 20g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	13% 0.17mg	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	160% 640μg	12.5% 50μg	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	542% 488mg	87.8% 79mg	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	4.67% 0.7mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	22% 220mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	124% 1.12mg	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	67.5% 5.4mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	85.7% 1.97mg	25.7% 0.59mg	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	50% 350mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25% 925g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Cauliflower vs Stewed Canned Tomatoes:

• Frozen Cauliflower, Unprepared has 2 times more Vitamin B2, 7.2 times more Vitamin B6, 12.8 times more Vitamin B9, 6.2 times more Vitamin C and 6.2 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 9 times more Vitamin A, 1.7 times more Vitamin B3 and 11.9 times more Vitamin E than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Frozen Cauliflower, Unprepared as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Cauliflower vs Stewed Canned Tomatoes:

• Frozen Cauliflower, Unprepared has 3.3 times more Manganese, 1.8 times more Phosphorus and 1.3 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.5 times more Calcium, 3.6 times more Copper, 2.5 times more Iron and 9.2 times more Sodium than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared and Stewed Canned Ripe Red Tomatoes have similar amounts of Magnesium, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Cauliflower, Unprepared has 32.7 times more Omega 3, 2.3 times more Fiber and 2.2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.3 times more Carbohydrate and 1.6 times more Sugars than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.