Comparing Nutrients in 5 ounces Frozen Cauliflower VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Frozen Cauliflower	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.62% 0.1g	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	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	4.34% 3.15g	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.86% 0.19mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	1.85% 0.024mg	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	1.77% 7.1μg	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	12.4% 11mg	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	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3.1% 31mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	17.6% 0.16mg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	3.64% 0.084mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.54% 131g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Cauliflower vs Stewed Canned Tomatoes:

• Frozen Cauliflower, Unprepared has 2 times more Vitamin B2, 7.2 times more Vitamin B6, 12.8 times more Vitamin B9, 6.2 times more Vitamin C and 6.2 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 9 times more Vitamin A, 1.7 times more Vitamin B3 and 11.9 times more Vitamin E than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B5 per 5 oz.
• Both Frozen Cauliflower, Unprepared as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Cauliflower vs Stewed Canned Tomatoes:

• Frozen Cauliflower, Unprepared has 3.3 times more Manganese, 1.8 times more Phosphorus and 1.3 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.5 times more Calcium, 3.6 times more Copper, 2.5 times more Iron and 9.2 times more Sodium than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared and Stewed Canned Ripe Red Tomatoes have similar amounts of Magnesium, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Cauliflower, Unprepared has 32.7 times more Omega 3, 2.3 times more Fiber and 2.2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.3 times more Carbohydrate and 1.6 times more Sugars than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.