Comparing Nutrients in 14 ounces Tomato Puree VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Tomato Puree	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	5.2% 151kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	26.4% 19g	8.05% 5.83g	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	13% 9.45g	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	% 9.72g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	31.3% 12g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	39.7% 0.52mg	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	11% 43.7μg	55.6% 222μg	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	46.7% 42mg	177% 159mg	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	52% 7.8mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	15% 0.13mg	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	88.3% 7.06mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	38.5% 0.89mg	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	22.7% 159mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.43% 349g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Puree versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Puree vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Tomato Puree have 3.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.5 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2 times more Vitamin A, 2.2 times more Vitamin B1, 5.1 times more Vitamin B9, 3.8 times more Vitamin C and 25.9 times more Vitamin K than Canned Tomato Puree.
• Both Tomato Puree and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• Both Canned Tomato Puree as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Puree vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Tomato Puree have 8.4 times more Copper, 2.9 times more Iron, 1.8 times more Magnesium, 3.1 times more Potassium and 1.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Calcium and 1.3 times more Manganese than Canned Tomato Puree.
• Both Tomato Puree and Cooked Chopped Frozen Broccoli contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Tomato Puree lack sufficient amounts of Calcium
• Both Canned Tomato Puree as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Puree have 1.7 times more Carbohydrate and 3.3 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 10.5 times more Omega 3, 1.6 times more Fiber and 1.9 times more Protein than Canned Tomato Puree.
• 14 ounces of Tomato Puree provide inadequate amounts of Omega 3
• Both Canned Tomato Puree as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in 14 ounces.