Comparing Nutrients in 1 kilogram Tomato Paste VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Tomato Paste	Green Cauliflower	Recommended Dietary Allowance
Energy	28.3% 820kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	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	145% 189g	47% 61g	130g per day for Men 19-50 years
Sugars	168% 122g	41.8% 30.3g	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	80.7% 58.5g	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	84.2% 32g	38g per day for Men 19-50 years
Protein	77% 43.2g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	139% 6.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	171% 2.22mg	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	30% 120μg	143% 570μg	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	243% 219mg	979% 881mg	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	287% 43mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Green Cauliflower	Recommended Dietary Allowance
Calcium	36% 360mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	45.6% 0.41mg	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	373% 30mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	107% 2.47mg	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	119% 830mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	88.2% 3000mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	20% 735g	24.3% 898g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Green Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Green Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Green Cauliflower:

• 1 kilogram of Tomato Paste has 9.5 times more Vitamin A, 1.5 times more Vitamin B2, 4.2 times more Vitamin B3 and 107.5 times more Vitamin E than Green Cauliflower.
• While 1 kg of Raw Green Cauliflower contains 1.3 times more Vitamin B1, 4.9 times more Vitamin B5, 4.8 times more Vitamin B9, 4 times more Vitamin C and 1.8 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Green Cauliflower provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Tomato Paste as well as Raw Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Green Cauliflower:

• 1 kilogram of Tomato Paste has 8.9 times more Copper, 4.1 times more Iron, 2.1 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus, 3.4 times more Potassium, 8.8 times more Selenium and 2.6 times more Sodium than Green Cauliflower.
• Both Tomato Paste and Green Cauliflower contain similar levels of Calcium and Zinc per one kilogram.
• 1 kilogram of Green Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 2.6 times more Energy, 3.1 times more Carbohydrate, 4 times more Sugars, 1.3 times more Fiber and 1.5 times more Protein than Green Cauliflower.
• While 1 kg of Raw Green Cauliflower contains 14.9 times more Omega 3 than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3
• 1 kilogram of Green Cauliflower provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Raw Green Cauliflower provide inadequate amounts of Omega 6 in one kilogram.