Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Tomato Puree with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Tomato Puree with Salt	15%	4%	81%

Macro Nutrients

	Cooked Broccoli Raab	Tomato Puree with Salt	Recommended Dietary Allowance
Energy	8.62% 250kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	126% 2g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	24% 31g	69% 89.8g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	% 24.5g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0g	g per day for Men 19-50 years
Fiber	73.7% 28g	50% 19g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	252% 2270μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Tomato Puree with Salt	Recommended Dietary Allowance
Calcium	118% 1180mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	159% 12.7mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	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	117% 820mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	135% 2020mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24.7% 914g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Tomato Puree with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Tomato Puree with Salt:

• 1 kilogram of Cooked Broccoli Raab has 8.7 times more Vitamin A, 6.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6, 6.5 times more Vitamin B9, 3.5 times more Vitamin C, 1.3 times more Vitamin E and 75.3 times more Vitamin K than Tomato Puree with Salt.
• Both Cooked Broccoli Raab and Tomato Puree with Salt provide similar amounts of Vitamin B5 per one kilogram.
• Both Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Tomato Puree with Salt:

• 1 kilogram of Cooked Broccoli Raab has 6.6 times more Calcium, 2.2 times more Manganese, 2.1 times more Phosphorus, 1.9 times more Selenium and 1.5 times more Zinc than Tomato Puree with Salt.
• While 1 kg of Canned Tomato Puree with Salt contains 3.8 times more Copper, 1.4 times more Iron, 1.3 times more Potassium and 3.6 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Tomato Puree with Salt contain similar levels of Magnesium 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 Cooked Broccoli Raab has 50.3 times more Omega 3, 1.5 times more Fiber and 2.3 times more Protein than Tomato Puree with Salt.
• While 1 kg of Canned Tomato Puree with Salt contains 2.9 times more Carbohydrate, 7.8 times more Sugars and 9.9 times more Fructose than Cooked Broccoli Raab.
• 1 kilogram of Tomato Puree with Salt provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Canned Tomato Puree with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.