Comparing Nutrients in 1 pound Tomato Juice with Salt VS Cooked Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Cooked Green Cauliflower	30%	7%	63%

Macro Nutrients

	Tomato Juice with Salt	Cooked Green Cauliflower	Recommended Dietary Allowance
Energy	2.66% 77kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	30.3% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	22% 28.5g	130g per day for Men 19-50 years
Sugars	16% 11.7g	19.5% 14g	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	8.32% 6.03g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.77% 1.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Cooked Green Cauliflower	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	72% 0.93mg	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	22.7% 91μg	46.5% 186μg	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	353% 318mg	366% 329mg	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	9.68% 1.45mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	78.6% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Cooked Green Cauliflower	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	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	22% 1.77mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	47.7% 1.1mg	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	12.3% 86mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	76.5% 1148mg	6.96% 104mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11.6% 427g	11% 406g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Tomato Juice with Salt has 3.3 times more Vitamin A, 1.4 times more Vitamin B1 and 8 times more Vitamin E than Cooked Green Cauliflower.
• While 1 lb of Cooked Green Cauliflower contains 1.3 times more Vitamin B2, 2.9 times more Vitamin B6, 2.1 times more Vitamin B9 and 9 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cooked Green Cauliflower provide similar amounts of Vitamin B3 and Vitamin C per one pound.
• 1 pound of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 1 pound of Cooked Green Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Tomato Juice with Salt as well as Cooked Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Tomato Juice with Salt has 11 times more Sodium than Cooked Green Cauliflower.
• While 1 lb of Cooked Green Cauliflower contains 3.2 times more Calcium, 1.8 times more Iron, 1.7 times more Magnesium, 3.6 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium and 5.7 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cooked Green Cauliflower contain similar levels of Copper and Water per one pound.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Canned Tomato Juice with Salt as well as Cooked Green Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cooked Green Cauliflower contains 21.4 times more Omega 3, 1.8 times more Carbohydrate, 8.3 times more Fiber and 3.6 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cooked Green Cauliflower offer comparable quantities of Sugars per one pound.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Cooked Green Cauliflower provide inadequate amounts of Energy and Omega 6 in one pound.