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

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Salt	17%	9%	74%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Tomato Sauce with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.75% 109kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	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	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	11% 100μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	10.2% 41μg	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	35.3% 31.8mg	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	43.5% 6.53mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	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	17.5% 122mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	39.6% 1347mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	143% 2150mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	14% 1.54mg	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 Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomato Sauce with Salt 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 Sauce with Salt vs Frozen Broccoli Spears:

• 1 pound of Tomato Sauce with Salt has 2.1 times more Vitamin B3 and 1.3 times more Vitamin B5 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.6 times more Vitamin A, 3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B6, 10.4 times more Vitamin B9, 9.8 times more Vitamin C and 36.2 times more Vitamin K than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Frozen Broccoli Spears provide similar amounts of Vitamin E per one pound.
• Both Canned Tomato Sauce with Salt 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 Sauce with Salt vs Frozen Broccoli Spears:

• 1 pound of Tomato Sauce with Salt has 3.2 times more Copper, 1.3 times more Iron and 27.9 times more Sodium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.9 times more Calcium, 2.3 times more Manganese, 2.2 times more Phosphorus, 3.2 times more Selenium and 1.5 times more Zinc than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Frozen Broccoli Spears contain similar levels of Magnesium, Potassium and Water per one pound.
• 1 pound of Tomato Sauce with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Sauce with Salt has 2.4 times more Sugars than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 25 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 Frozen Broccoli Spears 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 Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one pound.