Comparing Nutrients in 1 pound Tomato Puree VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Tomato Puree	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.94% 172kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.7g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	30.2% 22g	9.2% 6.67g	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	15% 10.8g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	13% 118μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	61% 0.79mg	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	12.5% 50μg	107% 426μg	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	53.4% 48mg	344% 310mg	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	59.6% 8.94mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	18% 0.16mg	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	101% 8.07mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	50.5% 1.16mg	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	26% 181mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	58.6% 1991mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	10.8% 399g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Frozen Broccoli Spears per 1 lb

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

Lets compare vitamin content per 1 pound of Tomato Puree vs Frozen Broccoli Spears:

• 1 pound of Tomato Puree has 3.2 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.5 times more Vitamin E than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.2 times more Vitamin A, 2.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B6, 8.5 times more Vitamin B9, 6.4 times more Vitamin C and 29.8 times more Vitamin K than Canned Tomato Puree.
• Both Canned Tomato Puree as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Puree vs Frozen Broccoli Spears:

• 1 pound of Tomato Puree has 8 times more Copper, 2.5 times more Iron, 1.4 times more Magnesium and 1.8 times more Potassium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.3 times more Calcium, 1.5 times more Manganese, 1.5 times more Phosphorus and 2.7 times more Selenium than Canned Tomato Puree.
• Both Tomato Puree and Frozen Broccoli Spears contain similar levels of Zinc and Water per one pound.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Puree has 1.7 times more Carbohydrate and 3.3 times more Sugars than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 31.3 times more Omega 3, 1.6 times more Fiber and 1.9 times more Protein than Canned Tomato Puree.
• 1 pound of Tomato Puree provide inadequate amounts of Omega 3
• Both Canned Tomato Puree as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one pound.