Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Cooked Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cooked Frozen Cauliflower	27%	8%	65%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	3.95% 5.13g	4.1% 5.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	10% 3.83g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	2.75% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	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	3.2% 12.8μg	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	9.76% 8.8mg	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	NA	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cooked Frozen Cauliflower	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	4.6% 0.37mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	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	2.83% 20mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cooked Frozen Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Cooked Frozen Cauliflower:

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 2.1 times more Vitamin B3 and 1.5 times more Vitamin B5 than Cooked Frozen Cauliflower.
• While 5 oz of Boiled and Drained Frozen Cauliflower contain 2.8 times more Vitamin B2, 4.6 times more Vitamin B9 and 5 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cooked Frozen Cauliflower provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 5 ounces of Cooked Frozen Cauliflower have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B5
• Both Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Cooked Frozen Cauliflower:

• 5 ounces of Canned Tomatoes with Green Chilies have 3.8 times more Copper, 1.2 times more Magnesium and 22.3 times more Sodium than Cooked Frozen Cauliflower.
• While 5 oz of Boiled and Drained Frozen Cauliflower contain 1.6 times more Iron, 1.7 times more Phosphorus and 1.3 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cooked Frozen Cauliflower contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Cooked Frozen Cauliflower lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Frozen Cauliflower lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Frozen Cauliflower contain 81 times more Omega 3 and 2.3 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cooked Frozen Cauliflower offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Frozen Cauliflower provide inadequate amounts of Energy and Omega 6 in five ounces.