Comparing Nutrients in 1 kilogram Canned Crushed Tomatoes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Crushed Tomatoes	Broccoli	Recommended Dietary Allowance
Energy	11% 320kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	51% 66.4g	130g per day for Men 19-50 years
Sugars	60.7% 44g	23.4% 17g	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	32.3% 23.4g	9.38% 6.8g	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	% 20.3g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 1g	g per day for Men 19-50 years
Fiber	50% 19g	68.4% 26g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Broccoli	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	135% 1.75mg	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	32.5% 130μg	158% 630μg	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	102% 92mg	991% 892mg	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	83.3% 12.5mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Broccoli	Recommended Dietary Allowance
Calcium	34% 340mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	54.4% 0.49mg	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	163% 13mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	79.6% 1.83mg	91% 2.1mg	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	45.7% 320mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	124% 1860mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24% 894g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Crushed Tomatoes vs Broccoli:

• Canned Crushed Tomatoes have 1.9 times more Vitamin B3 and 1.6 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Vitamin A, 2.3 times more Vitamin B2, 2.1 times more Vitamin B5, 4.8 times more Vitamin B9, 9.7 times more Vitamin C and 19.2 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Canned Crushed Tomatoes as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Crushed Tomatoes vs Broccoli:

• Canned Crushed Tomatoes have 3.7 times more Copper, 1.8 times more Iron and 5.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Calcium, 2.1 times more Phosphorus, 4.2 times more Selenium and 1.5 times more Zinc than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Broccoli have similar amounts of Magnesium, Manganese, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Crushed Tomatoes have 2.6 times more Sugars and 3.4 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 12.6 times more Omega 3, 1.4 times more Fiber and 1.7 times more Protein than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Broccoli have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Canned Crushed Tomatoes as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.