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

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Tomato Puree with Salt: 790g

Canned Tomato Puree with Salt has 1.3 times more energy per unit of mass than Frozen Broccoli Spears, which is low in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Tomato Puree with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Tomato Puree with Salt	15%	4%	81%

Macro Nutrients

	Frozen Broccoli Spears	Tomato Puree with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	1.7% 1.66g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	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	42.6% 55.3g	54.5% 71g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	NA	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	NA	% 19.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	81.7% 31g	39.5% 15g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	23% 205μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	72.3% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	243% 972μg	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	785% 707mg	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	93% 14mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	22.4% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Tomato Puree with Salt	Recommended Dietary Allowance
Calcium	42.4% 424mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	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	93% 7.45mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	43.2% 182mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	87% 610mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	102% 3466mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	106% 1595mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	26% 2.84mg	11mg per day for Men 19-50 years
Water	25.3% 937g	18.8% 694g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Tomato Puree With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Tomato Puree with Salt?

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

• 300 calories of Frozen Broccoli Spears have 2.9 times more Vitamin A, 3.8 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B6, 11.2 times more Vitamin B9, 8.4 times more Vitamin C and 39.1 times more Vitamin K than Tomato Puree with Salt.
• While 300 kcal of Canned Tomato Puree with Salt contain 2.4 times more Vitamin B3 and 1.4 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Tomato Puree with Salt provide similar amounts of Vitamin E per 300 calories.
• Both Frozen Broccoli Spears as well as Canned Tomato Puree with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Broccoli Spears have 3 times more Calcium, 2 times more Manganese, 1.9 times more Phosphorus, 3.6 times more Selenium, 1.2 times more Zinc and 1.4 times more Water than Tomato Puree with Salt.
• While 300 kcal of Canned Tomato Puree with Salt contain 6.1 times more Copper, 1.9 times more Iron, 1.3 times more Potassium and 9.1 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Tomato Puree with Salt contain similar levels of Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 40.9 times more Omega 3, 2.1 times more Fiber and 2.4 times more Protein than Tomato Puree with Salt.
• While 300 kcal of Canned Tomato Puree with Salt contain 1.3 times more Carbohydrate and 2.5 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Tomato Puree with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Tomato Puree with Salt provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Canned Tomato Puree with Salt provide inadequate amounts of Omega 6 in 300 calories.