Comparing Nutrients in 5 ounces Cooked Frozen Cauliflower VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Cauliflower	27%	8%	65%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cooked Frozen Cauliflower	Tomato Puree	Recommended Dietary Allowance
Energy	0.93% 27kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.3g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	9.44% 6.85g	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	NA	4.65% 3.37g	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	NA	% 3.47g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	10% 3.83g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Cauliflower	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	13.7% 0.18mg	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	14.5% 58μg	3.9% 15.6μg	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	49.3% 44.4mg	16.7% 15mg	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	0.57% 0.085mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Cauliflower	Tomato Puree	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	45.2% 0.41mg	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	7.26% 0.58mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	9.24% 0.21mg	10.4% 0.24mg	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	4.86% 34mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	18.3% 622mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Cauliflower VS Tomato Puree per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Cauliflower versus 5 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Cauliflower vs Tomato Puree:

• 5 ounces of Cooked Frozen Cauliflower have 1.5 times more Vitamin B1, 3.7 times more Vitamin B9, 3 times more Vitamin C and 3.5 times more Vitamin K than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain more Vitamin A, 1.5 times more Vitamin B2, 4.7 times more Vitamin B3, 4.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 32.8 times more Vitamin E than Boiled and Drained Frozen Cauliflower.
• 5 ounces of Cooked Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E
• Both Boiled and Drained Frozen Cauliflower as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Cauliflower vs Tomato Puree:

• 5 oz of Canned Tomato Puree contain 12 times more Copper, 4.3 times more Iron, 2.6 times more Magnesium, 1.7 times more Phosphorus, 3.2 times more Potassium and 2.8 times more Zinc than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Tomato Puree contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Cooked Frozen Cauliflower lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Cauliflower as well as Canned Tomato Puree lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Cauliflower have 20.3 times more Omega 3 and 1.4 times more Fiber than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 2.4 times more Carbohydrate and 4.6 times more Sugars than Boiled and Drained Frozen Cauliflower.
• Both Cooked Frozen Cauliflower and Tomato Puree offer comparable quantities of Protein per five ounces.
• 5 ounces of Tomato Puree provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Cauliflower as well as Canned Tomato Puree provide inadequate amounts of Energy and Omega 6 in five ounces.