Comparing Nutrients in 500 calories Cauliflower VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Cauliflower: 2000g
• Canned Tomatoes with Green Chilies: 3333g

Cauliflower has 1.7 times more energy per 100g than Canned Tomatoes with Green Chilies. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 500 calories - Cauliflower or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cauliflower	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 99g	93% 121g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	NA	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	26.8% 19.4g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	105% 40g	NA	38g per day for Men 19-50 years
Protein	68.6% 38.4g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	264% 3.43mg	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	285% 1140μg	75% 300μg	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	1071% 964mg	230% 207mg	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	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	44% 440mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	333% 3mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	105% 8.4mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	191% 4.4mg	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	126% 880mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	85% 3141g	3700g per day for Men 19-50 years

Cauliflower VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 500 calories of Cauliflower vs Canned Tomatoes with Green Chilies:

• 500 calories of Cauliflower have 1.9 times more Vitamin B2, 2.7 times more Vitamin B5, 3.8 times more Vitamin B9 and 4.7 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A and 2.1 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• 500 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Canned Tomatoes with Green Chilies:

• 500 calories of Cauliflower have 1.9 times more Phosphorus, 1.7 times more Potassium and 1.2 times more Zinc than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.5 times more Calcium, 3.8 times more Copper, 1.4 times more Manganese, 22.3 times more Sodium and 1.7 times more Water than Raw Cauliflower.
• Both Cauliflower and Canned Tomatoes with Green Chilies contain similar levels of Iron, Magnesium and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have 9 times more Omega 3 and 1.7 times more Protein than Canned Tomatoes with Green Chilies.
• Both Cauliflower and Canned Tomatoes with Green Chilies offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 6 in 500 calories.