Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Canned Crushed Tomatoes

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Canned Crushed Tomatoes: 938g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Canned Crushed Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Crushed Tomatoes	17%	7%	76%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Crushed Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.17% 0.38g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	2.93% 0.047g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	5.96% 1g	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	52.6% 68.3g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	57% 41.3g	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	30.3% 22g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.19g	g per day for Men 19-50 years
Fiber	91% 34.6g	47% 18g	38g per day for Men 19-50 years
Protein	58% 32.4g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Crushed Tomatoes	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	58.6% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	37.5% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	108% 1.4mg	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	30.5% 122μg	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	96% 86.3mg	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	78% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	41.4% 49.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Crushed Tomatoes	Recommended Dietary Allowance
Calcium	64.6% 646mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	191% 1.7mg	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	152% 12mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	74.6% 1.7mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	80.8% 2747mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	10.2% 5.63μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	116% 1744mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	22.7% 839g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Canned Crushed Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Canned Crushed Tomatoes?

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Canned Crushed Tomatoes:

• 300 calories of Frozen Chopped Broccoli have 5.8 times more Vitamin A, 2.3 times more Vitamin B2, 1.2 times more Vitamin B5, 6.3 times more Vitamin B9, 7.5 times more Vitamin C, 1.2 times more Vitamin E and 18.8 times more Vitamin K than Canned Crushed Tomatoes.
• While 300 kcal of Canned Crushed Tomatoes contain 2.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Crushed Tomatoes provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Crushed Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Canned Crushed Tomatoes:

• 300 calories of Frozen Chopped Broccoli have 2 times more Calcium, 2 times more Manganese, 1.9 times more Phosphorus, 5.7 times more Selenium, 2.2 times more Zinc and 1.3 times more Water than Canned Crushed Tomatoes.
• While 300 kcal of Canned Crushed Tomatoes contain 3.9 times more Copper, 1.3 times more Iron and 6.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Crushed Tomatoes contain similar levels of Magnesium and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 25.8 times more Omega 3, 1.9 times more Fiber and 2.1 times more Protein than Canned Crushed Tomatoes.
• While 300 kcal of Canned Crushed Tomatoes contain 2.6 times more Sugars and 2.3 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Crushed Tomatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Crushed Tomatoes provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Crushed Tomatoes provide inadequate amounts of Omega 6 in 300 calories.