Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Cooked Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cooked Green Cauliflower	30%	7%	63%

Macro Nutrients

	Stewed Canned Tomatoes	Cooked Green Cauliflower	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	9.48% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	6.85% 8.9g	130g per day for Men 19-50 years
Sugars	6.9% 5g	6.1% 4.42g	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	3.68% 2.66g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cooked Green Cauliflower	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	6.03% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	22.5% 0.29mg	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	1.77% 7.1μg	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	12.4% 11mg	114% 103mg	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	7.84% 1.18mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	24.6% 29.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cooked Green Cauliflower	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	6.3% 0.057mg	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	23.6% 1.9mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	15% 0.34mg	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	4.05% 28.3mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	2.17% 32.6mg	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	3.5% 130g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cooked Green Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Cooked Green Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Stewed Canned Tomatoes have 20.8 times more Vitamin E than Cooked Green Cauliflower.
• While 5 oz of Cooked Green Cauliflower contain 1.5 times more Vitamin B1, 2.9 times more Vitamin B2, 6 times more Vitamin B5, 12.1 times more Vitamin B6, 8.2 times more Vitamin B9, 9.2 times more Vitamin C and 8.7 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Green Cauliflower provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Cooked Green Cauliflower have insufficient amounts of Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Green Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Stewed Canned Tomatoes have 2.8 times more Copper, 1.8 times more Iron and 9.6 times more Sodium than Cooked Green Cauliflower.
• While 5 oz of Cooked Green Cauliflower contain 1.6 times more Magnesium, 4.1 times more Manganese, 2.9 times more Phosphorus, 1.3 times more Potassium and 3.7 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Green Cauliflower contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Green Cauliflower lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cooked Green Cauliflower contain 35.7 times more Omega 3, 3.3 times more Fiber and 3.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Green Cauliflower offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Green Cauliflower provide inadequate amounts of Energy and Omega 6 in five ounces.