Comparing Nutrients in 7 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	1.64% 47.6kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.14% 9.3g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	6.08% 4.4g	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	12% 4.56g	5.22% 2g	38g per day for Men 19-50 years
Protein	7.12% 4g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.32% 0.85mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	2.6% 0.034mg	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	31.8% 127μg	2.5% 9.92μg	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	108% 97mg	17.4% 15.7mg	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	0.93% 0.14mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	24.7% 0.22mg	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	13.4% 1.07mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	5.1% 0.12mg	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	9.92% 69.5mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.9% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Frozen Cauliflower, Unprepared as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.