Comparing Nutrients in 1 pound Cauliflower VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Cauliflower	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	3.9% 113kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	12.3% 16g	130g per day for Men 19-50 years
Sugars	12% 8.66g	16% 11.7g	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	6.07% 4.4g	8.32% 6.03g	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	% 4.26g	% 5.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	24% 9.07g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	24.4% 0.32mg	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	64.6% 259μg	22.7% 91μg	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	353% 318mg	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	2.4% 0.36mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	9.98% 100mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	0.78% 31.3μg	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	24% 1.9mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	13.4% 0.31mg	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	28.5% 200mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Tomato Juice with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Cauliflower vs Tomato Juice with Salt:

• 1 pound of Cauliflower has 2.6 times more Vitamin B6, 2.9 times more Vitamin B9 and 6.7 times more Vitamin K than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains more Vitamin A, 2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin C and 4 times more Vitamin E than Raw Cauliflower.
• 1 pound of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 1 pound of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Raw Cauliflower as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cauliflower has 2.2 times more Calcium, 1.4 times more Magnesium, 2.3 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Potassium and 2.5 times more Zinc than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 8.4 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Tomato Juice with Salt contain similar levels of Copper, Iron and Water per one pound.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Raw Cauliflower as well as Canned Tomato Juice with Salt lack sufficient amounts of Fluoride and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cauliflower has 1.4 times more Carbohydrate, 5 times more Fiber and 2.3 times more Protein than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 1.4 times more Sugars than Raw Cauliflower.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Fiber and Protein
• Both Raw Cauliflower as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.