Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	4.38% 127kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.12% 0.19g	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	14% 18g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	25% 14g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	27.6% 0.36mg	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	34% 136μg	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	23% 231mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	37.8% 0.34mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	20.7% 0.48mg	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	35.6% 249mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11% 411g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Spears Frozen Broccoli have 2.1 times more Vitamin A, 1.5 times more Vitamin B1, 3.7 times more Vitamin B2, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6, 2.3 times more Vitamin B9, 1.8 times more Vitamin C, 2.4 times more Vitamin E and 31.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Boiled and Drained Spears Frozen Broccoli and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled and Drained Spears Frozen Broccoli as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Spears Frozen Broccoli have 4.6 times more Calcium, 2.2 times more Magnesium, 3.1 times more Manganese, 2 times more Phosphorus, 3.8 times more Selenium, 2.2 times more Sodium and 2.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Copper than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Cooked Ripe Red Tomatoes have similar amounts of Iron, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Spears Frozen Broccoli have 21 times more Omega 3, 1.3 times more Carbohydrate, 4.3 times more Fiber and 3.3 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.