Comparing Nutrients in 1 pound Canned Crushed Tomatoes VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Crushed Tomatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5% 145kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	27.5% 20g	8.45% 6.12g	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	14.6% 10.6g	5.2% 3.76g	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	% 9.2g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 0.091g	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	13.3% 7.44g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	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	14.7% 59μg	76% 304μg	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	46.4% 41.7mg	284% 256mg	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	37.8% 5.67mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	15.4% 154mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	19% 0.17mg	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	73.7% 5.9mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	58% 1.33mg	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	20.7% 145mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	56.2% 844mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11% 406g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Crushed Tomatoes vs Frozen Chopped Broccoli:

• Canned Crushed Tomatoes have 1.4 times more Vitamin B1 and 2.6 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.7 times more Vitamin A, 1.8 times more Vitamin B2, 5.2 times more Vitamin B9, 6.1 times more Vitamin C and 15.3 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5, Vitamin B6 and Vitamin E per 1 lb.
• Both Canned Crushed Tomatoes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Crushed Tomatoes vs Frozen Chopped Broccoli:

• Canned Crushed Tomatoes have 4.8 times more Copper, 1.6 times more Iron, 1.4 times more Potassium and 7.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Calcium, 1.6 times more Manganese, 1.6 times more Phosphorus, 4.7 times more Selenium and 1.8 times more Zinc than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Crushed Tomatoes have 1.2 times more Energy, 1.5 times more Carbohydrate, 3.3 times more Sugars and 2.8 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 21 times more Omega 3, 1.6 times more Fiber and 1.7 times more Protein than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.