Comparing Nutrients in 5 ounces Frozen Cauliflower VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Frozen Cauliflower	Tomato Paste	Recommended Dietary Allowance
Energy	1.17% 34kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	1.27% 0.22g	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	20.6% 27g	130g per day for Men 19-50 years
Sugars	4.34% 3.15g	24% 17.3g	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	11.4% 8.3g	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	% 8.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.86% 0.19mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	23.6% 0.31mg	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	4.25% 17μg	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	34.5% 31mg	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	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Tomato Paste	Recommended Dietary Allowance
Calcium	3.1% 31mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	57.5% 0.52mg	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	9.57% 0.77mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	18.6% 0.43mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.54% 131g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cauliflower VS Tomato Paste per 5 oz

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

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

• 5 ounces of Frozen Cauliflower have 5.3 times more Vitamin B9, 2.2 times more Vitamin C and 1.3 times more Vitamin K than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 76 times more Vitamin A, 2.2 times more Vitamin B2, 7.2 times more Vitamin B3, 1.8 times more Vitamin B6 and 61.4 times more Vitamin E than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower and Tomato Paste provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Frozen Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Cauliflower, Unprepared as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Cauliflower vs Tomato Paste:

• 5 ounces of Frozen Cauliflower have 1.3 times more Water than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 1.6 times more Calcium, 11.8 times more Copper, 5.5 times more Iron, 3.5 times more Magnesium, 1.5 times more Manganese, 2.4 times more Phosphorus, 5.3 times more Potassium, 6.6 times more Selenium, 2.5 times more Sodium and 3.7 times more Zinc than Frozen Cauliflower, Unprepared.
• 5 ounces of Frozen Cauliflower lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Cauliflower have 14 times more Omega 3 than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 3.4 times more Energy, 4 times more Carbohydrate, 5.5 times more Sugars, 1.8 times more Fiber and 2.1 times more Protein than Frozen Cauliflower, Unprepared.
• 5 ounces of Frozen Cauliflower provide inadequate amounts of Energy
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3
• Both Frozen Cauliflower, Unprepared as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in five ounces.