Comparing Nutrients in 500 calories Tomato Paste VS Cooked Frozen Cauliflower

Weight per 500 calories

• Tomato Paste: 610g
• Cooked Frozen Cauliflower: 2632g

Tomato Paste has 4.3 times more energy per 100g than Cooked Frozen Cauliflower. It has average energy density when compared to other foods. Boiled and Drained Frozen Cauliflower having very low energy density.

Discover which food has more nutrients per 500 calories - Tomato Paste or Cooked Frozen Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Tomato Paste	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	5.97% 5.8g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	133% 2.13g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	76% 99g	130g per day for Men 19-50 years
Sugars	102% 74.3g	38% 27.6g	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	49.2% 35.7g	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	% 35g	NA	g per day for Men 19-50 years
Sucrose	% 1.83g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	187% 71g	38g per day for Men 19-50 years
Protein	47% 26.3g	75.7% 42.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	51.6% 2.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	178% 2.3mg	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	18.3% 73μg	270% 1079μg	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	148% 134mg	915% 824mg	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	175% 26.2mg	10.5% 1.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	261% 313μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	22% 220mg	44.7% 447mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	70% 0.63mg	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	227% 18mg	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	172% 3.95mg	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	72.3% 506mg	90% 632mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	108% 3658mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	28.7% 15.8μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	31% 3.42mg	11mg per day for Men 19-50 years
Water	12% 448g	67% 2474g	3700g per day for Men 19-50 years

Tomato Paste VS Cooked Frozen Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Paste or Cooked Frozen Cauliflower?

Lets compare vitamin content per 500 calories of Tomato Paste vs Cooked Frozen Cauliflower:

• 500 calories of Tomato Paste have more Vitamin A, 2.3 times more Vitamin B3 and 16.6 times more Vitamin E than Cooked Frozen Cauliflower.
• While 500 kcal of Boiled and Drained Frozen Cauliflower contain 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 3 times more Vitamin B5, 1.8 times more Vitamin B6, 14.7 times more Vitamin B9, 6.2 times more Vitamin C and 4.5 times more Vitamin K than Canned Tomato Paste.
• 500 calories of Cooked Frozen Cauliflower have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Paste vs Cooked Frozen Cauliflower:

• 500 calories of Tomato Paste have 3.5 times more Copper, 1.7 times more Iron, 1.7 times more Potassium and 2 times more Selenium than Cooked Frozen Cauliflower.
• While 500 kcal of Boiled and Drained Frozen Cauliflower contain 2 times more Calcium, 2.1 times more Manganese, 1.3 times more Sodium and 5.5 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Cooked Frozen Cauliflower contain similar levels of Magnesium, Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 2.7 times more Sugars than Cooked Frozen Cauliflower.
• While 500 kcal of Boiled and Drained Frozen Cauliflower contain 49.9 times more Omega 3, 2.8 times more Fiber and 1.6 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Cooked Frozen Cauliflower offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Tomato Paste as well as Boiled and Drained Frozen Cauliflower provide inadequate amounts of Omega 6 in 500 calories.