Comparing Nutrients in 7 ounces Cauliflower VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cauliflower	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	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	7.6% 9.86g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	% 3.23g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.04g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	5.22% 2g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	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	28.3% 113μg	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	106% 96mg	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	1.06% 0.16mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	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	8.6% 0.077mg	24.7% 0.22mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	12.5% 87.3mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Stewed Canned Tomatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Cauliflower vs Stewed Canned Tomatoes:

• 7 ounces of Cauliflower have 1.7 times more Vitamin B2, 5.9 times more Vitamin B5, 10.8 times more Vitamin B6, 11.4 times more Vitamin B9, 6.1 times more Vitamin C and 6.5 times more Vitamin K than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 1.4 times more Vitamin B3 and 10.4 times more Vitamin E than Raw Cauliflower.
• Both Cauliflower and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw Cauliflower as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Stewed Canned Tomatoes:

• 7 ounces of Cauliflower have 1.3 times more Magnesium, 2.6 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium and 1.6 times more Zinc than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 1.5 times more Calcium, 2.9 times more Copper, 3.2 times more Iron and 7.4 times more Sodium than Raw Cauliflower.
• Both Cauliflower and Stewed Canned Tomatoes contain similar levels of Water per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Raw Cauliflower as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 2 times more Fiber and 2.1 times more Protein than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 1.8 times more Sugars and 1.9 times more Fructose than Raw Cauliflower.
• Both Cauliflower and Stewed Canned Tomatoes offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Raw Cauliflower as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.