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

Macros Ratio

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

Macro Nutrients

	Tomatoes in Juice with Salt	Frozen Cauliflower	Recommended Dietary Allowance
Energy	0.55% 16kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	6.13% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.67% 3.47g	3.6% 4.68g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	3.06% 2.22g	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	1.8% 1.3g	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	% 1.24g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.45% 0.71mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	9.46% 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	2% 8μg	16% 64μg	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	14% 12.6mg	54.2% 48.8mg	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	3.93% 0.59mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	12.3% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	3.3% 33mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	5.78% 0.052mg	3.44% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	0.13% 5.1μg	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	7.13% 0.57mg	6.75% 0.54mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	8.57% 0.2mg	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	2.43% 17mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	5.68% 193mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Frozen Cauliflower per 100 g

Compare the macro and micronutrient content in 100 g of Tomatoes in Juice with Salt versus 100 g of Frozen Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Tomatoes in Juice with Salt have 20 times more Vitamin A, 11.3 times more Vitamin B1, 1.7 times more Vitamin B3 and 8.4 times more Vitamin E than Frozen Cauliflower.
• While 100 g of Frozen Cauliflower, Unprepared contain 1.3 times more Vitamin B2, 8 times more Vitamin B9, 3.9 times more Vitamin C and 5.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Frozen Cauliflower provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Frozen Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Tomatoes in Juice with Salt have 1.5 times more Calcium, 1.7 times more Copper and 4.8 times more Sodium than Frozen Cauliflower.
• While 100 g of Frozen Cauliflower, Unprepared contain 2.9 times more Manganese and 2.1 times more Phosphorus than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Frozen Cauliflower contain similar levels of Iron, Magnesium, Potassium and Water per 100 grams.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen Cauliflower, Unprepared lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Frozen Cauliflower, Unprepared contain 24.5 times more Omega 3, 1.3 times more Carbohydrate and 2.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Frozen Cauliflower offer comparable quantities of Sugars and Fiber per 100 grams.
• 100 grams of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Energy and Omega 6 in 100 grams.