Comparing Nutrients in 7 ounces Cauliflower VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cauliflower	Tomato Paste	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.86g	29% 37.5g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	33.3% 24g	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	2.66% 1.92g	16% 11.6g	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	% 1.87g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.6g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	33% 0.43mg	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	28.3% 113μg	5.95% 24μg	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	106% 96mg	48.3% 43.5mg	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	1.06% 0.16mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Tomato Paste	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	80.5% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	10.4% 0.83mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	26% 0.6mg	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	12.5% 87.3mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.94% 183g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs Tomato Paste:

• 7 ounces of Cauliflower have 4.7 times more Vitamin B5, 4.8 times more Vitamin B9, 2.2 times more Vitamin C and 1.4 times more Vitamin K than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain more Vitamin A, 2.6 times more Vitamin B2, 6.1 times more Vitamin B3 and 53.8 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Tomato Paste provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Cauliflower as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Tomato Paste:

• 7 ounces of Cauliflower have 1.3 times more Water than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.6 times more Calcium, 9.4 times more Copper, 7.1 times more Iron, 2.8 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 3.4 times more Potassium, 8.8 times more Selenium, 2 times more Sodium and 2.3 times more Zinc than Raw Cauliflower.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Tomato Paste contain 3.3 times more Energy, 3.8 times more Carbohydrate, 6.4 times more Sugars, 6 times more Fructose, 2.1 times more Fiber and 2.3 times more Protein than Raw Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.