Comparing Nutrients in 1 pound Tomato Sauce with Salt VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Salt	17%	9%	74%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Tomato Sauce with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.75% 109kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	10.4% 7.57g	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	% 8.26g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	11% 100μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	45.4% 0.59mg	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	10.2% 41μg	63.5% 254μg	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	35.3% 31.8mg	202% 182mg	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	43.5% 6.53mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	3.96% 158μg	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	54.4% 4.35mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	44% 1mg	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	17.5% 122mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	39.6% 1347mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	143% 2150mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11% 414g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce with Salt VS Cooked Chopped Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Tomato Sauce with Salt vs Cooked Chopped Frozen Broccoli:

• 1 pound of Tomato Sauce with Salt has 2.2 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.3 times more Vitamin A, 2.3 times more Vitamin B1, 1.3 times more Vitamin B6, 6.2 times more Vitamin B9, 5.7 times more Vitamin C and 31.5 times more Vitamin K than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin E per one pound.
• Both Canned Tomato Sauce with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Sauce with Salt vs Cooked Chopped Frozen Broccoli:

• 1 pound of Tomato Sauce with Salt has 3.4 times more Copper, 1.6 times more Iron, 2.1 times more Potassium and 43.1 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.4 times more Calcium, 2 times more Manganese, 1.8 times more Phosphorus and 1.3 times more Zinc than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Water per one pound.
• 1 pound of Tomato Sauce with Salt lack sufficient amounts of Calcium
• Both Canned Tomato Sauce with Salt as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Sauce with Salt has 2.4 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 8.4 times more Omega 3, 2 times more Fiber and 2.6 times more Protein than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Cooked Chopped Frozen Broccoli offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Tomato Sauce with Salt provide inadequate amounts of Omega 3
• Both Canned Tomato Sauce with Salt as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.