Comparing Nutrients in 1 pound Yellow Tomatoes VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Yellow Tomatoes	22%	13%	65%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Yellow Tomatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.35% 68kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.77% 0.47g	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	10.4% 13.5g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	36% 13.6g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Yellow Tomatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.98% 0.5mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	34% 136μg	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	45.4% 41mg	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	NA	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Tomatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5% 50mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	17% 0.15mg	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	27.8% 2.22mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	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	23.3% 163mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.96% 104mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.7% 432g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Tomatoes VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Yellow Tomatoes 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 Yellow Tomatoes vs Cooked Chopped Frozen Broccoli:

• 1 pound of Yellow Tomatoes has 2.6 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.5 times more Vitamin B5, 2.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 4.5 times more Vitamin C than Raw Yellow Tomatoes.
• 1 pound of Yellow Tomatoes have insufficient amounts of Vitamin A
• Both Raw Yellow Tomatoes 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 Yellow Tomatoes vs Cooked Chopped Frozen Broccoli:

• 1 pound of Yellow Tomatoes has 3 times more Copper and 1.8 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 3 times more Calcium, 1.9 times more Manganese and 1.4 times more Phosphorus than Raw Yellow Tomatoes.
• Both Yellow Tomatoes and Cooked Chopped Frozen Broccoli contain similar levels of Iron, Magnesium, Zinc and Water per one pound.
• 1 pound of Yellow Tomatoes lack sufficient amounts of Calcium
• Both Raw Yellow Tomatoes as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Chopped Frozen Broccoli contains 10.5 times more Omega 3, 1.8 times more Carbohydrate, 4.3 times more Fiber and 3.2 times more Protein than Raw Yellow Tomatoes.
• 1 pound of Yellow Tomatoes provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Yellow Tomatoes as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.