Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.83% 111kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	12.2% 16g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	13.6% 9.9g	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	NA	7.17% 5.2g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	22% 12.3g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	24% 0.31mg	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	55.6% 222μg	13% 51.6μg	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	177% 159mg	101% 90mg	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	35% 5.24mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	13% 131mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	33% 0.3mg	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	30.3% 2.42mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	18% 0.42mg	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	27.8% 194mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	9.73% 360g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Cooked Ripe Red Tomatoes:

• Boiled Chopped Frozen Broccoli has 2.1 times more Vitamin A, 1.5 times more Vitamin B1, 3.7 times more Vitamin B2, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6, 4.3 times more Vitamin B9, 1.8 times more Vitamin C, 2.4 times more Vitamin E and 31.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Boiled Chopped Frozen Broccoli and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 14 oz.
• Both Boiled Chopped Frozen Broccoli as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Cooked Ripe Red Tomatoes:

• Boiled Chopped Frozen Broccoli has 3 times more Calcium, 1.4 times more Magnesium, 2.1 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Selenium and 2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.2 times more Copper and 1.5 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Cooked Ripe Red Tomatoes have similar amounts of Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Chopped Frozen Broccoli has 21 times more Omega 3, 1.3 times more Carbohydrate, 4.3 times more Fiber and 3.3 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.