Comparing Nutrients in 300 calories Boiled Broccoli VS Tomato Sauce

Weight per 300 calories

• Boiled Broccoli: 857g
• Tomato Sauce: 1250g

Boiled Broccoli has 1.5 times more energy per 100g than Tomato Sauce. It has low energy density when compared to other foods. Canned Tomato Sauce no Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Tomato Sauce?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Tomato Sauce	17%	9%	74%

Macro Nutrients

	Boiled Broccoli	Tomato Sauce	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	8.46% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	51% 66.4g	130g per day for Men 19-50 years
Sugars	16.4% 12g	61.4% 44.5g	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	8.75% 6.34g	28.8% 21g	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	% 4.2g	% 22.8g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 0.88g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	49.3% 18.8g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Tomato Sauce	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	30.6% 275μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	62.5% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	77.4% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	77.3% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	94% 1.23mg	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	231% 926μg	28% 113μg	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	618% 556mg	97% 87.5mg	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	83% 12.4mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Tomato Sauce	Recommended Dietary Allowance
Calcium	34.3% 343mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	160% 1.44mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	11% 436μg	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	71.8% 5.74mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	61.4% 1.4mg	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	82% 574mg	48.2% 338mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	109% 3713mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	9.17% 138mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	20.7% 765g	31% 1141g	3700g per day for Men 19-50 years

Boiled Broccoli VS Tomato Sauce Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Tomato Sauce?

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Tomato Sauce:

• 300 calories of Boiled Broccoli have 2.4 times more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6, 8.2 times more Vitamin B9, 6.4 times more Vitamin C and 34.6 times more Vitamin K than Tomato Sauce.
• While 300 kcal of Canned Tomato Sauce no Salt contain 2.6 times more Vitamin B3 and 1.4 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Canned Tomato Sauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Broccoli vs Tomato Sauce:

• 300 calories of Boiled Broccoli have 2 times more Calcium, 1.7 times more Phosphorus, 1.8 times more Selenium, 2.6 times more Sodium and 1.4 times more Zinc than Tomato Sauce.
• While 300 kcal of Canned Tomato Sauce no Salt contain 2.7 times more Copper, 12.7 times more Fluoride, 2.1 times more Iron, 1.5 times more Potassium and 1.5 times more Water than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Tomato Sauce contain similar levels of Magnesium and Manganese per 300 calories.
• 300 calories of Boiled Broccoli lack sufficient amounts of Fluoride

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Broccoli have 13.6 times more Omega 3, 1.5 times more Fiber and 1.4 times more Protein than Tomato Sauce.
• While 300 kcal of Canned Tomato Sauce no Salt contain 3.3 times more Omega 6, 3.7 times more Sugars and 3.3 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Tomato Sauce offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Broccoli provide inadequate amounts of Omega 6
• 300 calories of Tomato Sauce provide inadequate amounts of Omega 3