Comparing Nutrients in 100 grams Canned Tomatoes with Green Chilies VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Green Cauliflower	Recommended Dietary Allowance
Energy	0.52% 15kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	6.5% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	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	2.8% 3.62g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	NA	4.18% 3.03g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	8.42% 3.2g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	5.27% 2.95g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	4.6% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	17% 0.22mg	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	2.25% 9μg	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	6.9% 6.2mg	98% 88mg	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	NA	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Green Cauliflower	Recommended Dietary Allowance
Calcium	2% 20mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	4.56% 0.041mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	3.25% 0.26mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	10.7% 0.25mg	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% 14mg	8.86% 62mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.43% 89.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Green Cauliflower per 100 g

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

Lets compare vitamin content per 100 grams of Canned Tomatoes with Green Chilies vs Green Cauliflower:

• 100 grams of Canned Tomatoes with Green Chilies have 2.5 times more Vitamin A than Green Cauliflower.
• While 100 g of Raw Green Cauliflower contain 2.4 times more Vitamin B1, 5.4 times more Vitamin B2, 4.7 times more Vitamin B5, 2.2 times more Vitamin B6, 6.3 times more Vitamin B9 and 14.2 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Green Cauliflower provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 100 grams of Green Cauliflower have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Green Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Tomatoes with Green Chilies vs Green Cauliflower:

• 100 grams of Canned Tomatoes with Green Chilies have 2.2 times more Copper and 17.4 times more Sodium than Green Cauliflower.
• While 100 g of Raw Green Cauliflower contain 1.7 times more Calcium, 2.8 times more Iron, 1.8 times more Magnesium, 1.9 times more Manganese, 4.4 times more Phosphorus, 2.8 times more Potassium and 4.9 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Green Cauliflower contain similar levels of Water per 100 grams.
• 100 grams of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Green Cauliflower lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Green Cauliflower contain 104 times more Omega 3, 1.7 times more Carbohydrate and 4.3 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Green Cauliflower provide inadequate amounts of Energy and Omega 6 in 100 grams.