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

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Tomato Juice with Salt	Frozen Cauliflower	Recommended Dietary Allowance
Energy	5.86% 170kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.7% 0.29g	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	36% 46.8g	130g per day for Men 19-50 years
Sugars	35.6% 26g	30.6% 22g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	15% 8.5g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	95% 1.23mg	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	160% 640μg	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	542% 488mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	10% 100mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	34.4% 0.31mg	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	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	85.7% 1.97mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25.5% 942g	25% 925g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Tomato Juice with Salt versus 1 kg of 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 Frozen Cauliflower:

• 1 kilogram of Tomato Juice with Salt has 23 times more Vitamin A, 2 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin C and 4.6 times more Vitamin E than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 1.8 times more Vitamin B6, 3.2 times more Vitamin B9 and 6.4 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Frozen Cauliflower provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 1 kilogram of Frozen Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Tomato Juice with Salt as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Tomato Juice with Salt has 1.4 times more Copper and 10.5 times more Sodium than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 2.2 times more Calcium, 1.4 times more Iron, 2.9 times more Manganese and 1.8 times more Phosphorus than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Frozen Cauliflower contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Calcium
• Both Canned Tomato Juice with Salt as well as Frozen Cauliflower, Unprepared lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Cauliflower, Unprepared contains 19.6 times more Omega 3, 1.3 times more Carbohydrate, 5.8 times more Fiber and 2.4 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Frozen Cauliflower offer comparable quantities of Sugars 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 Frozen Cauliflower, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.