Comparing Nutrients in 300 calories Tomato Puree VS Frozen Cauliflower

Weight per 300 calories

• Tomato Puree: 790g
• Frozen Cauliflower: 1250g

Tomato Puree has 1.6 times more energy per 100g than Frozen Cauliflower. It has low energy density when compared to other foods. Frozen Cauliflower, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Tomato Puree or Frozen Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Tomato Puree	Frozen Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	3.48% 3.38g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	76.6% 1.23g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	45% 58.5g	130g per day for Men 19-50 years
Sugars	52.6% 38g	38.3% 27.8g	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	26% 18.8g	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	% 19.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	75.7% 28.8g	38g per day for Men 19-50 years
Protein	23.3% 13g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	23% 205μg	1.4% 12.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.3% 11.6mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.5% 3.47mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.5% 0.99mg	118% 1.54mg	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	21.7% 87μg	200% 800μg	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	93% 83.7mg	678% 610mg	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	104% 15.6mg	5.83% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.4% 27μg	154% 185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	14.2% 142mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	43% 0.39mg	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	176% 14mg	84.4% 6.75mg	8mg per day for Men 19-50 years
Magnesium	43.2% 182mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	107% 2.46mg	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	45% 316mg	62.5% 438mg	700mg per day for Men 19-50 years
Potassium	102% 3466mg	71% 2413mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	26% 2.84mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	18.8% 694g	31.3% 1156g	3700g per day for Men 19-50 years

Tomato Puree VS Frozen Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Puree or Frozen Cauliflower?

Lets compare vitamin content per 300 calories of Tomato Puree vs Frozen Cauliflower:

• 300 calories of Tomato Puree have 16.4 times more Vitamin A, 2.2 times more Vitamin B3, 2 times more Vitamin B5 and 17.8 times more Vitamin E than Frozen Cauliflower.
• While 300 kcal of Frozen Cauliflower, Unprepared contain 3.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B6, 9.2 times more Vitamin B9, 7.3 times more Vitamin C and 6.9 times more Vitamin K than Canned Tomato Puree.
• 300 calories of Frozen Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Tomato Puree as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Puree vs Frozen Cauliflower:

• 300 calories of Tomato Puree have 5.8 times more Copper, 2.1 times more Iron, 1.2 times more Magnesium, 1.4 times more Potassium and 1.3 times more Zinc than Frozen Cauliflower.
• While 300 kcal of Frozen Cauliflower, Unprepared contain 1.9 times more Calcium, 1.8 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Selenium, 1.4 times more Sodium and 1.7 times more Water than Canned Tomato Puree.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Puree have 1.2 times more Carbohydrate and 1.4 times more Sugars than Frozen Cauliflower.
• While 300 kcal of Frozen Cauliflower, Unprepared contain 38.8 times more Omega 3, 1.9 times more Fiber and 1.9 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Frozen Cauliflower offer comparable quantities of Energy per 300 calories.
• 300 calories of Tomato Puree provide inadequate amounts of Omega 3
• Both Canned Tomato Puree as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Omega 6 in 300 calories.