Comparing Nutrients in 1 pound Boiled Broccoli VS Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Tomato Sauce	17%	9%	74%

Macro Nutrients

	Boiled Broccoli	Tomato Sauce	Recommended Dietary Allowance
Energy	5.47% 159kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	3.07% 0.52g	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	18.5% 24g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	22.3% 16g	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	10.4% 7.57g	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	% 8.26g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.32g	g per day for Men 19-50 years
Fiber	39.4% 15g	18% 6.8g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Tomato Sauce	Recommended Dietary Allowance
Vitamin A	39% 349μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	34% 0.44mg	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	10.2% 41μg	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	35.3% 31.8mg	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	43.5% 6.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Tomato Sauce	Recommended Dietary Allowance
Calcium	18% 181mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	3.96% 158μg	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	54.4% 4.35mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	22.3% 0.51mg	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	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	39.6% 1347mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 414g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 3.5 times more Vitamin A, 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B5, 2 times more Vitamin B6, 12 times more Vitamin B9, 9.3 times more Vitamin C and 50.4 times more Vitamin K than Canned Tomato Sauce no Salt.
• While Canned Tomato Sauce no Salt contains 1.8 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Tomato Sauce no Salt have similar amounts of Vitamin E per 1 lb.
• Both Boiled and Drained Broccoli as well as Canned Tomato Sauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Broccoli has 2.9 times more Calcium, 1.4 times more Magnesium, 1.7 times more Manganese, 2.5 times more Phosphorus, 2.7 times more Selenium, 3.7 times more Sodium and 2 times more Zinc than Canned Tomato Sauce no Salt.
• While Canned Tomato Sauce no Salt contains 1.9 times more Copper and 1.4 times more Iron than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Tomato Sauce no Salt have similar amounts of Potassium and Water per 1 lb.
• Both Boiled and Drained Broccoli as well as Canned Tomato Sauce no Salt have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.5 times more Energy, 19.8 times more Omega 3, 1.4 times more Carbohydrate, 2.2 times more Fiber and 2 times more Protein than Canned Tomato Sauce no Salt.
• While Canned Tomato Sauce no Salt contains 2.6 times more Sugars and 2.3 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Canned Tomato Sauce no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.