Comparing Nutrients in 1 kilogram Tomato Sauce VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce	17%	9%	74%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Tomato Sauce	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	8.28% 240kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	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	41% 53g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	49% 35.6g	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	23% 16.7g	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	% 18g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	79% 30g	38g per day for Men 19-50 years
Protein	21.4% 12g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	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	22.5% 90μg	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	77.8% 70mg	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	96% 14.4mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	14% 140mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	42.2% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	8.73% 349μg	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	120% 9.6mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	38.6% 270mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	87.4% 2970mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	24.7% 913g	24.7% 915g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Tomato Sauce 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 Sauce vs Frozen Chopped Broccoli:

• 1 kilogram of Tomato Sauce has 2.1 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 2.4 times more Vitamin A, 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B6, 7.4 times more Vitamin B9, 8.1 times more Vitamin C and 29 times more Vitamin K than Canned Tomato Sauce no Salt.
• Both Tomato Sauce and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 and Vitamin E per one kilogram.
• Both Canned Tomato Sauce no Salt 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 Sauce vs Frozen Chopped Broccoli:

• 1 kilogram of Tomato Sauce has 3 times more Copper and 1.4 times more Potassium than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 4 times more Calcium, 2.6 times more Manganese, 1.9 times more Phosphorus, 4.7 times more Selenium and 2.2 times more Zinc than Canned Tomato Sauce no Salt.
• Both Tomato Sauce and Frozen Chopped Broccoli contain similar levels of Iron, Magnesium and Water per one kilogram.
• 1 kilogram of Tomato Sauce lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Sauce has 2.6 times more Sugars and 2 times more Fructose than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 17.5 times more Omega 3, 2 times more Fiber and 2.3 times more Protein than Canned Tomato Sauce no Salt.
• Both Tomato Sauce and Frozen Chopped Broccoli offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Tomato Sauce provide inadequate amounts of Omega 3
• Both Canned Tomato Sauce no Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.