Comparing Nutrients in 1 kilogram Tomato Paste VS Flower Clusters Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Flower Clusters Broccoli	34%	9%	57%

Macro Nutrients

	Tomato Paste	Flower Clusters Broccoli	Recommended Dietary Allowance
Energy	28.3% 820kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	39% 50.6g	130g per day for Men 19-50 years
Sugars	168% 122g	20.4% 15g	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	80.7% 58.5g	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	60.5% 23g	38g per day for Men 19-50 years
Protein	77% 43.2g	53.2% 30g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Flower Clusters Broccoli	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	122% 1.6mg	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	30% 120μg	178% 710μg	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	243% 219mg	1036% 932mg	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	287% 43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Flower Clusters Broccoli	Recommended Dietary Allowance
Calcium	36% 360mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	50% 0.45mg	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	373% 30mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	100% 2.3mg	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	119% 830mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	20% 735g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Flower Clusters Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Flower Clusters Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Flower Clusters Broccoli:

• 1 kilogram of Tomato Paste has 1.3 times more Vitamin B2, 4.8 times more Vitamin B3 and 1.4 times more Vitamin B6 than Flower Clusters Broccoli.
• While 1 kg of Raw Flower Clusters Broccoli contains 3.8 times more Vitamin B5, 5.9 times more Vitamin B9 and 4.3 times more Vitamin C than Canned Tomato Paste.
• Both Tomato Paste and Flower Clusters Broccoli provide similar amounts of Vitamin B1 per one kilogram.
• Both Canned Tomato Paste as well as Raw Flower Clusters Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Flower Clusters Broccoli:

• 1 kilogram of Tomato Paste has 8.1 times more Copper, 3.4 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 3.1 times more Potassium, 1.8 times more Selenium, 2.2 times more Sodium and 1.6 times more Zinc than Flower Clusters Broccoli.
• While 1 kg of Raw Flower Clusters Broccoli contains 1.3 times more Calcium than Canned Tomato Paste.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 2.9 times more Energy, 3.7 times more Carbohydrate, 8.2 times more Sugars, 1.8 times more Fiber and 1.4 times more Protein than Flower Clusters Broccoli.
• While 1 kg of Raw Flower Clusters Broccoli contains 18.4 times more Omega 3 than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3
• 1 kilogram of Flower Clusters Broccoli provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Raw Flower Clusters Broccoli provide inadequate amounts of Omega 6 in one kilogram.