Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Cauliflower

Macros Ratio

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

Macro Nutrients

	Stewed Canned Tomatoes	Cauliflower	Recommended Dietary Allowance
Energy	0.9% 26kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	0.094% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	3.82% 4.97g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	2.63% 1.9g	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	2.6% 1.88g	1.34% 0.97g	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	% 1.63g	% 0.94g	g per day for Men 19-50 years
Sucrose	% 0.02g	% 0g	g per day for Men 19-50 years
Fiber	2.63% 1g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	3.43% 1.92g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cauliflower	Recommended Dietary Allowance
Vitamin A	1% 9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	14% 0.18mg	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	1.25% 5μg	14.3% 57μg	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	8.78% 7.9mg	53.6% 48.2mg	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	5.53% 0.83mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cauliflower	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	4.33% 0.039mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	16.6% 1.33mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	6.74% 0.16mg	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	2.86% 20mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.47% 92g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cauliflower per 100 g

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

Lets compare vitamin content per 100 grams of Stewed Canned Tomatoes vs Cauliflower:

• 100 grams of Stewed Canned Tomatoes have 1.4 times more Vitamin B3 and 10.4 times more Vitamin E than Cauliflower.
• While 100 g of Raw Cauliflower contain 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 Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cauliflower provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 100 grams of Cauliflower have insufficient amounts of Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Cauliflower:

• 100 grams of Stewed Canned Tomatoes have 1.5 times more Calcium, 2.9 times more Copper, 3.2 times more Iron and 7.4 times more Sodium than Cauliflower.
• While 100 g of Raw Cauliflower contain 2.6 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium and 1.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cauliflower contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Cauliflower lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Stewed Canned Tomatoes have 1.2 times more Carbohydrate, 1.8 times more Sugars and 1.9 times more Fructose than Cauliflower.
• While 100 g of Raw Cauliflower contain 2 times more Fiber and 2.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.