Comparing Nutrients in 14 ounces Canned Crushed Tomatoes VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Crushed Tomatoes	Boiled Broccoli	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.3% 29g	22% 28.5g	130g per day for Men 19-50 years
Sugars	24% 17.5g	7.6% 5.5g	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% 9.3g	4.05% 2.94g	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	% 8.06g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 0.32g	g per day for Men 19-50 years
Fiber	20% 7.54g	34.5% 13g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	61% 0.79mg	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	13% 51.6μg	107% 429μg	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	40.6% 36.5mg	286% 258mg	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	33% 4.96mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	13.5% 135mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	80.7% 0.73mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	64.5% 5.16mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	33.5% 0.77mg	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	18% 127mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	49.2% 738mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	9.6% 355g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Crushed Tomatoes vs Boiled Broccoli:

• Canned Crushed Tomatoes have 2.2 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7 times more Vitamin A, 2.4 times more Vitamin B2, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6, 8.3 times more Vitamin B9, 7.1 times more Vitamin C and 26.6 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin E per 14 oz.
• Both Canned Crushed Tomatoes as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Crushed Tomatoes vs Boiled Broccoli:

• Canned Crushed Tomatoes have 3 times more Copper, 1.9 times more Iron and 4.5 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Phosphorus, 2.7 times more Selenium and 1.7 times more Zinc than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled and Drained Broccoli have similar amounts of Calcium, Magnesium, Manganese, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Crushed Tomatoes have 3.2 times more Sugars and 3.2 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 23.8 times more Omega 3, 1.7 times more Fiber and 1.5 times more Protein than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Canned Crushed Tomatoes as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.