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

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Frozen Cauliflower	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	1.17% 34kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.81% 0.14g	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	3.8% 4.9g	130g per day for Men 19-50 years
Sugars	4.34% 3.15g	5% 3.6g	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	NA	2.56% 1.86g	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	% 1.76g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.86% 0.19mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	12% 0.16mg	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	2.83% 11.3μg	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	20% 18mg	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	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	3.1% 31mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7.23μg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.37% 14mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.54% 131g	3.63% 134g	3700g per day for Men 19-50 years

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

• Frozen Cauliflower, Unprepared has 1.3 times more Vitamin B2, 8 times more Vitamin B9, 3.9 times more Vitamin C and 5.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 20 times more Vitamin A, 11.3 times more Vitamin B1, 1.7 times more Vitamin B3 and 8.4 times more Vitamin E than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Frozen Cauliflower, Unprepared as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Frozen Cauliflower, Unprepared has 2.9 times more Manganese, 2.1 times more Phosphorus and 1.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.5 times more Calcium, 1.7 times more Copper and 4.8 times more Sodium than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Iron, Magnesium, Potassium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Cauliflower, Unprepared has 24.5 times more Omega 3, 1.3 times more Carbohydrate, 1.2 times more Fiber and 2.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Frozen Cauliflower, Unprepared and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Sugars per 5 oz.
• Both Frozen Cauliflower, Unprepared as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.