Comparing Nutrients in 300 calories Cooked Frozen Brussels Sprouts VS Tomato Puree

Weight per 300 calories

• Cooked Frozen Brussels Sprouts: 714g
• Tomato Puree: 790g

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

Discover which food has more nutrients per 300 calories - Cooked Frozen Brussels Sprouts or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Brussels Sprouts	28%	7%	65%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cooked Frozen Brussels Sprouts	Tomato Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.87% 2.8g	1.7% 1.66g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	57.6% 0.92g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	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	45.7% 59.4g	54.5% 71g	130g per day for Men 19-50 years
Sugars	20.5% 15g	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	77% 29.3g	39.5% 15g	38g per day for Men 19-50 years
Protein	46.4% 26g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Brussels Sprouts	Tomato Puree	Recommended Dietary Allowance
Vitamin A	36.5% 329μg	23% 205μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.3% 0.74mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.81mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.84mg	72.3% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.06mg	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	180% 721μg	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	363% 326mg	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	24.3% 3.64mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1152% 1382μg	22.4% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Brussels Sprouts	Tomato Puree	Recommended Dietary Allowance
Calcium	18.6% 186mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	43% 3.43mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	30.6% 129mg	43.2% 182mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	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	57% 400mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	61% 2071mg	102% 3466mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	26% 2.84mg	11mg per day for Men 19-50 years
Water	16.7% 620g	18.8% 694g	3700g per day for Men 19-50 years

Cooked Frozen Brussels Sprouts VS Tomato Puree Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Brussels Sprouts or Tomato Puree?

Lets compare vitamin content per 300 calories of Cooked Frozen Brussels Sprouts vs Tomato Puree:

• 300 calories of Cooked Frozen Brussels Sprouts have 1.6 times more Vitamin A, 3.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B6, 8.3 times more Vitamin B9, 3.9 times more Vitamin C and 51.5 times more Vitamin K than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 3 times more Vitamin B3, 1.4 times more Vitamin B5 and 4.3 times more Vitamin E than Boiled and Drained Frozen Brussels Sprouts.
• Both Boiled and Drained Frozen Brussels Sprouts as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Brussels Sprouts vs Tomato Puree:

• 300 calories of Cooked Frozen Brussels Sprouts have 1.3 times more Calcium and 1.3 times more Phosphorus than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 9.3 times more Copper, 4.1 times more Iron, 1.4 times more Magnesium, 1.7 times more Potassium, 1.3 times more Selenium, 2.1 times more Sodium and 1.7 times more Zinc than Boiled and Drained Frozen Brussels Sprouts.
• Both Cooked Frozen Brussels Sprouts and Tomato Puree contain similar levels of Manganese and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Brussels Sprouts have 29.2 times more Omega 3, 2 times more Fiber and 2 times more Protein than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 2.6 times more Sugars than Boiled and Drained Frozen Brussels Sprouts.
• Both Cooked Frozen Brussels Sprouts and Tomato Puree offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Tomato Puree provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Brussels Sprouts as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in 300 calories.