Comparing Nutrients in 100 calories Frozen Cauliflower VS Tomatoes in Juice with Salt

Weight per 100 calories

• Frozen Cauliflower: 417g
• Tomatoes in Juice with Salt: 625g

Frozen Cauliflower has 1.5 times more energy per 100g than Tomatoes in Juice with Salt. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 100 calories - Frozen Cauliflower or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Cauliflower	28%	8%	64%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Frozen Cauliflower	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.16% 1.13g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	22% 16g	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	11.3% 8.2g	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	% 7.75g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25.2% 9.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	15% 8.38g	8.8% 4.94g	56g per day for Men 19-50 years

Vitamins

	Frozen Cauliflower	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.46% 4.17μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.4% 0.29mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	53.4% 0.69mg	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	66.7% 267μg	12.5% 50μg	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	226% 203mg	87.5% 78.8mg	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	1.94% 0.29mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	13.5% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cauliflower	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	9.17% 92mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	28% 2.25mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	18.5% 0.43mg	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	21% 146mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	23.7% 804mg	35% 1194mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	10.4% 385g	16% 592g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Cauliflower vs Tomatoes in Juice with Salt:

• Frozen Cauliflower, Unprepared has 5.3 times more Vitamin B9, 2.6 times more Vitamin C and 3.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 30 times more Vitamin A, 16.9 times more Vitamin B1, 2.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 12.6 times more Vitamin E than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2 per 100 kcal.
• Both Frozen Cauliflower, Unprepared as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Cauliflower vs Tomatoes in Juice with Salt:

• Frozen Cauliflower, Unprepared has 1.9 times more Manganese and 1.4 times more Phosphorus than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.3 times more Calcium, 2.5 times more Copper, 1.6 times more Iron, 1.5 times more Potassium, 1.3 times more Selenium, 7.2 times more Sodium and 1.5 times more Water than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Magnesium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Cauliflower, Unprepared has 16.3 times more Omega 3 and 1.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.4 times more Fat, 5 times more Omega 6 and 1.7 times more Sugars than Frozen Cauliflower, Unprepared.
• Both Frozen Cauliflower, Unprepared and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Frozen Cauliflower, Unprepared as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.