Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS Cooked Frozen Cauliflower

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Cooked Frozen Cauliflower: 2632g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Cooked Frozen Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Tomatoes in Juice with Salt	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	5.97% 5.8g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	133% 2.13g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	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	83.4% 108g	76% 99g	130g per day for Men 19-50 years
Sugars	110% 79.7g	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	56.5% 41g	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	% 38.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	156% 59.4g	187% 71g	38g per day for Men 19-50 years
Protein	44% 24.7g	75.7% 42.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	51.6% 2.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	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	62.5% 250μg	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	438% 394mg	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	123% 18.4mg	10.5% 1.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	261% 313μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	103% 1031mg	44.7% 447mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	70% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	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	223% 18mg	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	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	76% 531mg	90% 632mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	108% 3658mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	28.7% 15.8μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	31% 3.42mg	11mg per day for Men 19-50 years
Water	80% 2961g	67% 2474g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes in Juice with Salt vs Cooked Frozen Cauliflower:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 18.5 times more Vitamin B1, 1.2 times more Vitamin B2, 2.7 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 11.7 times more Vitamin E than Boiled and Drained Frozen Cauliflower.
• While Boiled and Drained Frozen Cauliflower contains 4.3 times more Vitamin B9, 2.1 times more Vitamin C and 3.9 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs Cooked Frozen Cauliflower:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.3 times more Calcium, 2.6 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.6 times more Potassium, 1.4 times more Selenium and 7.6 times more Sodium than Boiled and Drained Frozen Cauliflower.
• While Boiled and Drained Frozen Cauliflower contains 1.9 times more Manganese than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Frozen Cauliflower have similar amounts of Phosphorus, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.3 times more Fat, 4.8 times more Omega 6 and 2.9 times more Sugars than Boiled and Drained Frozen Cauliflower.
• While Boiled and Drained Frozen Cauliflower contains 17.1 times more Omega 3 and 1.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Frozen Cauliflower have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.