Comparing Nutrients in 1 pound Boiled Broccoli VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Boiled Broccoli	Tomato Paste	Recommended Dietary Allowance
Energy	5.47% 159kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	66% 85.8g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	76.2% 55.2g	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	4.63% 3.36g	36.6% 26.5g	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	% 2.22g	% 26g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 1.36g	g per day for Men 19-50 years
Fiber	39.4% 15g	49% 18.6g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Tomato Paste	Recommended Dietary Allowance
Vitamin A	39% 349μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	75.4% 0.98mg	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	122% 490μg	13.6% 54.4μg	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	327% 294mg	110% 99mg	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	44% 6.58mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Tomato Paste	Recommended Dietary Allowance
Calcium	18% 181mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	184% 1.66mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	59.6% 1.37mg	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	43.4% 304mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11% 405g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Tomato Paste per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Tomato Paste:

• 1 pound of Boiled Broccoli has 4.3 times more Vitamin B5, 9 times more Vitamin B9, 3 times more Vitamin C and 12.4 times more Vitamin K than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 5.6 times more Vitamin B3 and 3 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Tomato Paste provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B6 per one pound.
• Both Boiled and Drained Broccoli as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Tomato Paste:

• 1 pound of Boiled Broccoli has 1.2 times more Water than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 6 times more Copper, 4.4 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 3.5 times more Potassium, 3.3 times more Selenium, 1.4 times more Sodium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Tomato Paste contain similar levels of Calcium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 17 times more Omega 3 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 2.3 times more Energy, 2.6 times more Carbohydrate, 8.8 times more Sugars, 7.9 times more Fructose and 1.8 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Tomato Paste offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one pound.