Comparing Nutrients in 1 kilogram Tomato Juice with Salt VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Tomato Juice with Salt	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	5.86% 170kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.3g	29% 37.5g	130g per day for Men 19-50 years
Sugars	35.6% 26g	14.5% 10.5g	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	18.3% 13.3g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	71% 27g	38g per day for Men 19-50 years
Protein	15% 8.5g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	67.7% 0.88mg	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	50% 200μg	103% 410μg	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	779% 701mg	348% 313mg	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	21.3% 3.2mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	99% 119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	10% 100mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	26.7% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69μg	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	48.8% 3.9mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	65.2% 1.5mg	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	27% 190mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	25.5% 942g	25.4% 940g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Cooked Frozen Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Juice with Salt versus 1 kg of Cooked Frozen Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Juice with Salt vs Cooked Frozen Cauliflower:

• 1 kilogram of Tomato Juice with Salt has more Vitamin A, 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 2.2 times more Vitamin C and 5.3 times more Vitamin E than Cooked Frozen Cauliflower.
• While 1 kg of Boiled and Drained Frozen Cauliflower contains 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 5.2 times more Vitamin K than Canned Tomato Juice with Salt.
• 1 kilogram of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 1 kilogram of Cooked Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Juice with Salt vs Cooked Frozen Cauliflower:

• 1 kilogram of Tomato Juice with Salt has 1.8 times more Copper, 1.2 times more Magnesium, 1.6 times more Potassium and 14.1 times more Sodium than Cooked Frozen Cauliflower.
• While 1 kg of Boiled and Drained Frozen Cauliflower contains 2.2 times more Manganese and 1.3 times more Phosphorus than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cooked Frozen Cauliflower contain similar levels of Iron and Water per one kilogram.
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Frozen Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Juice with Salt has 2.5 times more Sugars than Cooked Frozen Cauliflower.
• While 1 kg of Boiled and Drained Frozen Cauliflower contains 16.2 times more Omega 3, 6.8 times more Fiber and 1.9 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cooked Frozen Cauliflower offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Frozen Cauliflower provide inadequate amounts of Energy and Omega 6 in one kilogram.