Comparing Nutrients in 5 ounces Tomato Powder VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Tomato Powder	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	14.8% 428kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	4.1% 5.3g	130g per day for Men 19-50 years
Sugars	86% 62.2g	2.05% 1.5g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	61.5% 23.4g	10% 3.83g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	136% 1222μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	2.75% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.33mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	9.6% 0.12mg	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	42.5% 170μg	14.5% 58μg	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	184% 165mg	49.3% 44.4mg	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	116% 17.4mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	23.5% 235mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	195% 1.76mg	3.78% 0.034mg	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	80.8% 6.46mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	9.24% 0.21mg	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	59.7% 418mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	80.3% 2731mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Tomato Powder have more Vitamin A, 24.7 times more Vitamin B1, 14.4 times more Vitamin B2, 29.5 times more Vitamin B3, 38.4 times more Vitamin B5, 5.2 times more Vitamin B6, 2.9 times more Vitamin B9, 3.7 times more Vitamin C, 204.2 times more Vitamin E and 4.1 times more Vitamin K than Cooked Frozen Cauliflower.
• 5 ounces of Cooked Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E
• Both Tomato Powder as well as Boiled and Drained Frozen Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Tomato Powder have 9.8 times more Calcium, 51.7 times more Copper, 11.1 times more Iron, 19.8 times more Magnesium, 13 times more Manganese, 12.3 times more Phosphorus, 13.9 times more Potassium, 8.8 times more Selenium, 7.4 times more Sodium and 13.2 times more Zinc than Cooked Frozen Cauliflower.
• While 5 oz of Boiled and Drained Frozen Cauliflower contain 30.7 times more Water than Tomato Powder.
• 5 ounces of Cooked Frozen Cauliflower lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Powder have 15.9 times more Energy, 19.9 times more Carbohydrate, 41.8 times more Sugars, 6.1 times more Fiber and 8 times more Protein than Cooked Frozen Cauliflower.
• While 5 oz of Boiled and Drained Frozen Cauliflower contain 11.6 times more Omega 3 than Tomato Powder.
• 5 ounces of Tomato Powder provide inadequate amounts of Omega 3
• 5 ounces of Cooked Frozen Cauliflower provide inadequate amounts of Energy
• Both Tomato Powder as well as Boiled and Drained Frozen Cauliflower provide inadequate amounts of Omega 6 in five ounces.