Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Tomato Puree with Salt

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Tomato Puree with Salt: 790g

Canned Tomato Puree with Salt has 1.5 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is low in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Tomato Puree with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Tomato Puree with Salt	15%	4%	81%

Macro Nutrients

	Frozen Chopped Broccoli	Tomato Puree with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	1.7% 1.66g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	54.5% 71g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	52.6% 38g	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	13.2% 9.58g	26% 18.8g	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	% 8.65g	% 19.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	91% 34.6g	39.5% 15g	38g per day for Men 19-50 years
Protein	58% 32.4g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	23% 205μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	72.3% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	76.5% 0.99mg	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	193% 773μg	21.7% 87μg	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	723% 651mg	93% 83.7mg	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	94% 14mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	22.4% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Tomato Puree with Salt	Recommended Dietary Allowance
Calcium	64.6% 646mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	252% 2.27mg	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	117% 9.35mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	43.2% 182mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	82.4% 577mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	102% 3466mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	106% 1595mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	26% 2.84mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	18.8% 694g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Tomato Puree with Salt:

• Frozen Chopped Broccoli, Unprepared has 2.9 times more Vitamin A, 3.1 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B6, 8.9 times more Vitamin B9, 7.8 times more Vitamin C and 34.9 times more Vitamin K than Canned Tomato Puree with Salt.
• While Canned Tomato Puree with Salt contains 2.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Tomato Puree with Salt have similar amounts of Vitamin B5 and Vitamin E per 300 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Tomato Puree with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Tomato Puree with Salt:

• Frozen Chopped Broccoli, Unprepared has 4.5 times more Calcium, 2.5 times more Manganese, 1.8 times more Phosphorus, 5.8 times more Selenium, 1.9 times more Zinc and 1.5 times more Water than Canned Tomato Puree with Salt.
• While Canned Tomato Puree with Salt contains 5.2 times more Copper, 1.5 times more Iron, 1.4 times more Potassium and 5.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Tomato Puree with Salt have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Chopped Broccoli, Unprepared has 2 times more Fat, 38.4 times more Omega 3, 2.3 times more Fiber and 2.5 times more Protein than Canned Tomato Puree with Salt.
• While Canned Tomato Puree with Salt contains 1.8 times more Omega 6, 1.3 times more Carbohydrate, 2.4 times more Sugars and 2 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Tomato Puree with Salt have similar amounts of Energy per 300 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Tomato Puree with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.