Comparing Nutrients in 1 pound Frozen Cauliflower VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Frozen Cauliflower	Tomato Paste	Recommended Dietary Allowance
Energy	3.75% 109kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	66% 85.8g	130g per day for Men 19-50 years
Sugars	14% 10g	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	49% 18.6g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	75.4% 0.98mg	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	72.6% 290μg	13.6% 54.4μg	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	246% 221mg	110% 99mg	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	2.1% 0.32mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Tomato Paste	Recommended Dietary Allowance
Calcium	9.98% 100mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	184% 1.66mg	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	30.6% 2.45mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	59.6% 1.37mg	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	22.7% 159mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11.3% 420g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cauliflower VS Tomato Paste per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Cauliflower vs Tomato Paste:

• 1 pound of Frozen Cauliflower has 5.3 times more Vitamin B9, 2.2 times more Vitamin C and 1.3 times more Vitamin K than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 76 times more Vitamin A, 2.2 times more Vitamin B2, 7.2 times more Vitamin B3, 1.8 times more Vitamin B6 and 61.4 times more Vitamin E than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Tomato Paste provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Frozen Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Cauliflower, Unprepared as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Cauliflower vs Tomato Paste:

• 1 pound of Frozen Cauliflower has 1.3 times more Water than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.6 times more Calcium, 11.8 times more Copper, 5.5 times more Iron, 3.5 times more Magnesium, 1.5 times more Manganese, 2.4 times more Phosphorus, 5.3 times more Potassium, 6.6 times more Selenium, 2.5 times more Sodium and 3.7 times more Zinc than Frozen Cauliflower, Unprepared.
• 1 pound of Frozen Cauliflower lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Cauliflower has 14 times more Omega 3 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 3.4 times more Energy, 4 times more Carbohydrate, 5.5 times more Sugars, 1.8 times more Fiber and 2.1 times more Protein than Frozen Cauliflower, Unprepared.
• 1 pound of Frozen Cauliflower provide inadequate amounts of Energy
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3
• Both Frozen Cauliflower, Unprepared as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one pound.