Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	8.97% 260kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	2.47% 0.42g	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	31% 40g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	18.4% 7g	38g per day for Men 19-50 years
Protein	50% 28g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	60.8% 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	168% 670μg	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	56% 560mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	83.3% 0.75mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	45.7% 1.05mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Cooked Ripe Red Tomatoes:

• Frozen Chopped Broccoli, Unprepared has 2.2 times more Vitamin A, 1.5 times more Vitamin B1, 4.4 times more Vitamin B2, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6, 5.2 times more Vitamin B9, 2.5 times more Vitamin C, 2.2 times more Vitamin E and 29 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Frozen Chopped Broccoli, Unprepared and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 kg.
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Cooked Ripe Red Tomatoes:

• Frozen Chopped Broccoli, Unprepared has 5.1 times more Calcium, 2 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 5.6 times more Selenium, 2.2 times more Sodium and 3.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cooked Ripe Red Tomatoes have similar amounts of Iron, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Chopped Broccoli, Unprepared has 52.5 times more Omega 3, 4.3 times more Fiber and 3 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Sugars and 1.6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate per 1 kg.
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.