Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Cauliflower	Recommended Dietary Allowance
Energy	4.07% 118kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	22% 16g	13% 9.43g	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	11.8% 8.53g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	60.4% 0.78mg	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	5.67% 22.7μg	50% 200μg	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	40% 36mg	223% 201mg	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	25% 3.76mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	52% 62.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	15.4% 154mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	9.07% 0.082mg	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	75.4% 6.03mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	26% 0.6mg	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	13% 91mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Boiled Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Canned Tomatoes versus 1 lb of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Stewed Canned Tomatoes vs Boiled Cauliflower:

• 1 pound of Stewed Canned Tomatoes has 1.7 times more Vitamin B3 and 11.9 times more Vitamin E than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 1.5 times more Vitamin B2, 4.5 times more Vitamin B5, 10.2 times more Vitamin B6, 8.8 times more Vitamin B9, 5.6 times more Vitamin C and 5.8 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Cauliflower provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 pound of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Boiled Cauliflower:

• 1 pound of Stewed Canned Tomatoes has 2.1 times more Calcium, 6.2 times more Copper, 4.2 times more Iron, 1.3 times more Magnesium, 1.5 times more Potassium and 14.7 times more Sodium than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 2.2 times more Manganese and 1.6 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Cauliflower contain similar levels of Water per one pound.
• 1 pound of Boiled Cauliflower lack sufficient amounts of Calcium and Copper
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Canned Tomatoes has 1.5 times more Carbohydrate and 1.7 times more Sugars than Boiled Cauliflower.
• While 1 lb of Boiled and Drained Cauliflower contains 55.7 times more Omega 3, 2.3 times more Fiber and 2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in one pound.