Comparing Nutrients in 1 pound Canned Crushed Tomatoes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Crushed Tomatoes	Broccoli	Recommended Dietary Allowance
Energy	5% 145kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.3% 0.22g	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	23% 30g	130g per day for Men 19-50 years
Sugars	27.5% 20g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 0.45g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	13.3% 7.44g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Broccoli	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	52% 2.6mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Broccoli	Recommended Dietary Allowance
Calcium	15.4% 154mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	56.2% 844mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11% 406g	11% 405g	3700g per day for Men 19-50 years

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

• Canned Crushed Tomatoes have 1.9 times more Vitamin B3 and 1.6 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Vitamin A, 2.3 times more Vitamin B2, 2.1 times more Vitamin B5, 4.8 times more Vitamin B9, 9.7 times more Vitamin C and 19.2 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Canned Crushed Tomatoes as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Crushed Tomatoes have 3.7 times more Copper, 1.8 times more Iron and 5.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Calcium, 2.1 times more Phosphorus, 4.2 times more Selenium and 1.5 times more Zinc than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Broccoli have similar amounts of Magnesium, Manganese, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Crushed Tomatoes have 2.6 times more Sugars and 3.4 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 12.6 times more Omega 3, 1.4 times more Fiber and 1.7 times more Protein than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Broccoli have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Canned Crushed Tomatoes as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.