Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Tomato Puree with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Tomato Puree with Salt	15%	4%	81%

Macro Nutrients

	Frozen Broccoli Spears	Tomato Puree with Salt	Recommended Dietary Allowance
Energy	10% 290kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	69% 89.8g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	50% 19g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	97% 1.26mg	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	235% 940μg	27.5% 110μg	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	759% 683mg	118% 106mg	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	90% 13.5mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Tomato Puree with Salt	Recommended Dietary Allowance
Calcium	41% 410mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	319% 2.87mg	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	90% 7.2mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	73.5% 1.7mg	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	84.3% 590mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	135% 2020mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24.5% 906g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Tomato Puree with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Tomato Puree with Salt:

• 1 kilogram of Frozen Broccoli Spears has 2.2 times more Vitamin A, 2.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B6, 8.5 times more Vitamin B9, 6.4 times more Vitamin C and 29.8 times more Vitamin K than Tomato Puree with Salt.
• While 1 kg of Canned Tomato Puree with Salt contains 3.2 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.5 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Canned Tomato Puree with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Tomato Puree with Salt:

• 1 kilogram of Frozen Broccoli Spears has 2.3 times more Calcium, 1.5 times more Manganese, 1.5 times more Phosphorus and 2.7 times more Selenium than Tomato Puree with Salt.
• While 1 kg of Canned Tomato Puree with Salt contains 8 times more Copper, 2.5 times more Iron, 1.4 times more Magnesium, 1.8 times more Potassium and 11.9 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Tomato Puree with Salt contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Tomato Puree with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 31.3 times more Omega 3, 1.6 times more Fiber and 1.9 times more Protein than Tomato Puree with Salt.
• While 1 kg of Canned Tomato Puree with Salt contains 1.7 times more Carbohydrate and 3.3 times more Sugars than Frozen Broccoli Spears.
• 1 kilogram of Tomato Puree with Salt provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Canned Tomato Puree with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.