Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Frozen Cauliflower	Recommended Dietary Allowance
Energy	5.17% 150kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	28% 36.2g	36% 46.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	60.5% 23g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	22.5% 90μg	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	69% 62mg	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	NA	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	20% 200mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	34.4% 0.31mg	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	32.5% 2.6mg	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	57.4% 1.32mg	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	20% 140mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	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: Canned Tomatoes with Green Chilies VS Frozen Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Frozen Cauliflower:

• 1 kilogram of Canned Tomatoes with Green Chilies has 20 times more Vitamin A and 1.5 times more Vitamin B3 than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 1.5 times more Vitamin B1, 3.7 times more Vitamin B2, 7.1 times more Vitamin B9 and 7.9 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Frozen Cauliflower provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 kilogram of Frozen Cauliflower have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Tomatoes with Green Chilies vs Frozen Cauliflower:

• 1 kilogram of Canned Tomatoes with Green Chilies has 2.9 times more Copper and 16.7 times more Sodium than Frozen Cauliflower.
• While 1 kg of Frozen Cauliflower, Unprepared contains 2.1 times more Iron, 1.5 times more Manganese, 2.5 times more Phosphorus and 1.8 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Frozen Cauliflower contain similar levels of Magnesium and Water per one kilogram.
• Both Canned Red Ripe Tomatoes with Green Chilies 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 98 times more Omega 3, 1.3 times more Carbohydrate and 2.9 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.