Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Tomato Powder	Recommended Dietary Allowance
Energy	4.38% 127kcal	47.2% 1370kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	4.56% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	261% 339g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	275% 199g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	197% 75g	38g per day for Men 19-50 years
Protein	25% 14g	105% 58.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Tomato Powder	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	434% 3910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	345% 4.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	259% 41.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	341% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	159% 2.07mg	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	63.5% 254μg	136% 544μg	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	202% 182mg	588% 529mg	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	40% 6mg	370% 55.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	184% 221μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Tomato Powder	Recommended Dietary Allowance
Calcium	15% 150mg	75.3% 753mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	625% 5.63mg	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	34.6% 2.77mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	192% 807mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	385% 8.85mg	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	31.8% 222mg	191% 1338mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	257% 8741mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	40.5% 608mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	70.5% 7.76mg	11mg per day for Men 19-50 years
Water	11% 411g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Tomato Powder per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Tomato Powder:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.8 times more Vitamin K than Tomato Powder.
• While 1 lb of Tomato Powder contains 16.9 times more Vitamin A, 16.6 times more Vitamin B1, 9.4 times more Vitamin B2, 19.9 times more Vitamin B3, 13.7 times more Vitamin B5, 3.5 times more Vitamin B6, 2.1 times more Vitamin B9, 2.9 times more Vitamin C and 9.3 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Tomato Powder:

• 1 pound of Cooked Chopped Frozen Broccoli has 29.6 times more Water than Tomato Powder.
• While 1 lb of Tomato Powder contains 5 times more Calcium, 36.5 times more Copper, 7.5 times more Iron, 13.7 times more Magnesium, 8.7 times more Manganese, 6 times more Phosphorus, 13.6 times more Potassium, 7.6 times more Selenium, 12.2 times more Sodium and 6.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 6 times more Omega 3 than Tomato Powder.
• While 1 lb of Tomato Powder contains 10.8 times more Energy, 14 times more Carbohydrate, 29.9 times more Sugars, 5.5 times more Fiber and 4.2 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Tomato Powder provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Tomato Powder provide inadequate amounts of Omega 6 in one pound.