Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Tomato Sauce with Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Tomato Sauce with Onions	13%	4%	83%

Macro Nutrients

	Frozen Chopped Broccoli	Tomato Sauce with Onions	Recommended Dietary Allowance
Energy	8.97% 260kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	76.5% 99g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	NA	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	47.4% 18g	38g per day for Men 19-50 years
Protein	50% 28g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Tomato Sauce with Onions	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	47.8% 430μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	77.6% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	73.6% 3.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	205% 2.67mg	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	168% 670μg	55% 220μg	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	627% 564mg	141% 127mg	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	81.3% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Tomato Sauce with Onions	Recommended Dietary Allowance
Calcium	56% 560mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	201% 1.8mg	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	101% 8.1mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	131% 3mg	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	71.4% 500mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	367% 5510mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	24.7% 915g	23.3% 861g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Tomato Sauce with Onions per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Tomato Sauce with Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Tomato Sauce with Onions:

• 1 kilogram of Frozen Chopped Broccoli has 1.2 times more Vitamin A, 3 times more Vitamin B9 and 4.4 times more Vitamin C than Tomato Sauce with Onions.
• While 1 kg of Canned Tomato Sauce with Onions contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Tomato Sauce with Onions have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Tomato Sauce with Onions:

• 1 kilogram of Frozen Chopped Broccoli has 3.3 times more Calcium, 1.3 times more Phosphorus, 3.5 times more Selenium and 2.1 times more Zinc than Tomato Sauce with Onions.
• While 1 kg of Canned Tomato Sauce with Onions contains 4.8 times more Copper, 1.9 times more Potassium and 23 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Tomato Sauce with Onions contain similar levels of Iron, Magnesium, Manganese and Water per one kilogram.
• 1 kilogram of Tomato Sauce with Onions lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 26.3 times more Omega 3, 1.7 times more Fiber and 1.8 times more Protein than Tomato Sauce with Onions.
• While 1 kg of Canned Tomato Sauce with Onions contains 2.1 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Tomato Sauce with Onions provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Tomato Sauce with Onions provide inadequate amounts of Energy and Omega 6 in one kilogram.