Comparing Nutrients in 1 kilogram Broccoli VS Tomato Puree with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Tomato Puree with Salt	15%	4%	81%

Macro Nutrients

	Broccoli	Tomato Puree with Salt	Recommended Dietary Allowance
Energy	11.7% 340kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	51% 66.4g	69% 89.8g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	% 24.5g	g per day for Men 19-50 years
Sucrose	% 1g	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	50% 19g	38g per day for Men 19-50 years
Protein	50.4% 28g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Tomato Puree with Salt	Recommended Dietary Allowance
Calcium	47% 470mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	91% 7.3mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	135% 2020mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24% 893g	23.8% 879g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 5.7 times more Vitamin B9, 8.4 times more Vitamin C and 29.9 times more Vitamin K than Canned Tomato Puree with Salt.
• While Canned Tomato Puree with Salt contains 2.3 times more Vitamin B3 and 2.5 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Canned Tomato Puree with Salt have similar amounts of Vitamin A per 1 kg.
• Both Raw Broccoli as well as Canned Tomato Puree with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Broccoli has 2.6 times more Calcium, 1.2 times more Manganese, 1.7 times more Phosphorus and 3.6 times more Selenium than Canned Tomato Puree with Salt.
• While Canned Tomato Puree with Salt contains 5.9 times more Copper, 2.4 times more Iron, 1.4 times more Potassium and 6.1 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Canned Tomato Puree with Salt have similar amounts of Magnesium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 15.8 times more Omega 3, 1.4 times more Fiber and 1.7 times more Protein than Canned Tomato Puree with Salt.
• While Canned Tomato Puree with Salt contains 1.4 times more Carbohydrate, 2.8 times more Sugars and 3.5 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Canned Tomato Puree with Salt have similar amounts of Energy per 1 kg.
• Both Raw Broccoli as well as Canned Tomato Puree with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.