Comparing Nutrients in 1 kilogram Tomato Paste VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Tomato Paste	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	28.3% 820kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	168% 122g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	79% 30g	38g per day for Men 19-50 years
Protein	77% 43.2g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	100% 1.3mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	36% 360mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	42.2% 0.38mg	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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	128% 2.94mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	20% 735g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Frozen Chopped Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Frozen Chopped Broccoli:

• 1 kilogram of Tomato Paste has 1.5 times more Vitamin A, 1.6 times more Vitamin B2, 6.5 times more Vitamin B3, 1.7 times more Vitamin B6 and 3.5 times more Vitamin E than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 2 times more Vitamin B5, 5.6 times more Vitamin B9, 2.6 times more Vitamin C and 7.1 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Frozen Chopped Broccoli provide similar amounts of Vitamin B1 per one kilogram.
• Both Canned Tomato Paste as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Frozen Chopped Broccoli:

• 1 kilogram of Tomato Paste has 9.6 times more Copper, 3.7 times more Iron, 2.3 times more Magnesium, 1.7 times more Phosphorus, 4.8 times more Potassium, 1.9 times more Selenium, 2.5 times more Sodium and 1.3 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.6 times more Calcium than Canned Tomato Paste.
• Both Tomato Paste and Frozen Chopped Broccoli contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 3.2 times more Energy, 4 times more Carbohydrate, 9 times more Sugars, 7 times more Fructose, 1.4 times more Fiber and 1.5 times more Protein than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 15 times more Omega 3 than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one kilogram.