Comparing Nutrients in 5 ounces Frozen Cauliflower VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Frozen Cauliflower	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	1.17% 34kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.63g	3.85% 5g	130g per day for Men 19-50 years
Sugars	4.34% 3.15g	5.04% 3.66g	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	2.6% 1.9g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	2.15% 1.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	5.96% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.86% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	7.63% 0.099mg	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	22.7% 91μg	7.1% 28.3μg	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	77% 69mg	110% 99mg	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	0.66% 0.099mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.24% 9.8μg	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	9.57% 0.77mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	4.2% 0.096mg	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	7.1% 49.6mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.54% 131g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cauliflower VS Tomato Juice with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Cauliflower vs Tomato Juice with Salt:

• 5 ounces of Frozen Cauliflower have 1.8 times more Vitamin B6, 3.2 times more Vitamin B9 and 6.4 times more Vitamin K than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 23 times more Vitamin A, 2 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin C and 4.6 times more Vitamin E than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Tomato Juice with Salt provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Frozen Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Frozen Cauliflower, Unprepared as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Cauliflower vs Tomato Juice with Salt:

• 5 ounces of Frozen Cauliflower have 2.2 times more Calcium, 1.4 times more Iron, 2.9 times more Manganese and 1.8 times more Phosphorus than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 1.4 times more Copper and 10.5 times more Sodium than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Tomato Juice with Salt contain similar levels of Magnesium, Potassium and Water per five ounces.
• 5 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium
• Both Frozen Cauliflower, Unprepared as well as Canned Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Cauliflower have 19.6 times more Omega 3, 1.3 times more Carbohydrate, 5.8 times more Fiber and 2.4 times more Protein than Tomato Juice with Salt.
• Both Frozen Cauliflower and Tomato Juice with Salt offer comparable quantities of Sugars per five ounces.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Cauliflower, Unprepared as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.