Comparing Nutrients in 100 calories Frozen Broccoli Spears VS Tomatoes

Weight per 100 calories

• Frozen Broccoli Spears: 345g
• Tomatoes: 556g

Frozen Broccoli Spears have 1.6 times more energy per 100g than Tomatoes. It has very low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Frozen Broccoli Spears or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Tomatoes	17%	9%	74%

Macro Nutrients

	Frozen Broccoli Spears	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	7% 5.07g	20% 14.6g	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	10.5% 7.6g	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	% 6.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	19% 10.6g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Tomatoes	Recommended Dietary Allowance
Vitamin A	22% 197μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	81% 324μg	21% 83.3μg	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	262% 236mg	84.6% 76mg	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	31% 4.66mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Tomatoes	Recommended Dietary Allowance
Calcium	14% 141mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	31% 2.5mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	27.5% 0.63mg	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	29% 203mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	25.4% 862mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	8.44% 312g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Broccoli Spears vs Tomatoes:

• Frozen Broccoli Spears have 1.2 times more Vitamin B1, 3.7 times more Vitamin B2, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 3.9 times more Vitamin B9, 3.1 times more Vitamin C, 1.6 times more Vitamin E and 8 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.1 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Ripe Red Tomatoes have similar amounts of Vitamin A per 100 kcal.
• Both Frozen Broccoli Spears as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Broccoli Spears vs Tomatoes:

• Frozen Broccoli Spears have 2.5 times more Calcium, 1.7 times more Iron, 1.4 times more Manganese, 1.5 times more Phosphorus, more Selenium, 2.1 times more Sodium and 1.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.6 times more Copper, 1.5 times more Potassium and 1.7 times more Water than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Ripe Red Tomatoes have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Broccoli Spears have 25.9 times more Omega 3, 1.6 times more Fiber and 2.2 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.5 times more Omega 6 and 2.9 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Frozen Broccoli Spears as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.