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

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Crushed Tomatoes	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5% 145kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	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	2.9% 0.49g	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	25.4% 33g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	27.5% 20g	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	14.6% 10.6g	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	% 9.2g	NA	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	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	14.7% 59μg	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	46.4% 41.7mg	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	37.8% 5.67mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	15.4% 154mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	73.7% 5.9mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	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	20.7% 145mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	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	56.2% 844mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11% 406g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Crushed Tomatoes VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Crushed Tomatoes 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 Canned Crushed Tomatoes vs Frozen Broccoli Spears:

• 1 pound of Canned Crushed Tomatoes has 2.6 times more Vitamin B3 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 5.2 times more Vitamin A, 2.2 times more Vitamin B2, 7.2 times more Vitamin B9, 7.4 times more Vitamin C and 19.1 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Frozen Broccoli Spears provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin E per one pound.
• 1 pound of Canned Crushed Tomatoes have insufficient amounts of Vitamin A
• Both Canned Crushed Tomatoes as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Crushed Tomatoes has 5.1 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium and 10.9 times more Sodium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.4 times more Manganese, 1.8 times more Phosphorus, 3.2 times more Selenium and 1.3 times more Zinc than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Frozen Broccoli Spears contain similar levels of Calcium, Potassium and Water per one pound.
• 1 pound of Canned Crushed Tomatoes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Crushed Tomatoes has 1.4 times more Carbohydrate and 3 times more Sugars than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 25 times more Omega 3, 1.6 times more Fiber and 1.9 times more Protein than Canned Crushed Tomatoes.
• 1 pound of Canned Crushed Tomatoes provide inadequate amounts of Omega 3
• Both Canned Crushed Tomatoes as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one pound.