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

Macros Ratio

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

Macro Nutrients

	Tomato Puree with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	13% 380kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	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	69% 89.8g	24% 31g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	8.55% 6.2g	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	33% 24g	3.3% 2.4g	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	% 24.5g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.5g	g per day for Men 19-50 years
Fiber	50% 19g	73.7% 28g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	29% 260μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	169% 2.2mg	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	27.5% 110μg	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	118% 106mg	411% 370mg	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	131% 19.7mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	18% 180mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	83.3% 0.75mg	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	223% 18mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	165% 3.8mg	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	57% 400mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	129% 4390mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	135% 2020mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	23.8% 879g	24.7% 914g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Cooked Broccoli Raab contains 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 Canned Tomato Puree with Salt.
• Both Tomato Puree with Salt and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per one kilogram.
• Both Canned Tomato Puree with Salt as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Tomato Puree with Salt has 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.
• While 1 kg of Cooked Broccoli Raab contains 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 Canned Tomato Puree with Salt.
• Both Tomato Puree with Salt and Cooked Broccoli Raab 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 Tomato Puree with Salt has 2.9 times more Carbohydrate, 7.8 times more Sugars and 9.9 times more Fructose than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 50.3 times more Omega 3, 1.5 times more Fiber and 2.3 times more Protein than Canned Tomato Puree with Salt.
• 1 kilogram of Tomato Puree with Salt provide inadequate amounts of Omega 3
• Both Canned Tomato Puree with Salt as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.