Comparing Nutrients in 300 calories Tomato Paste VS Frozen Chopped Broccoli

Weight per 300 calories

• Tomato Paste: 366g
• Frozen Chopped Broccoli: 1154g

Tomato Paste has 3.2 times more energy per 100g than Frozen Chopped Broccoli. It has average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Tomato Paste or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Tomato Paste	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69g	42.4% 55g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	21.5% 15.6g	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	29.5% 21.4g	13.2% 9.58g	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	% 21g	% 8.65g	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	91% 34.6g	38g per day for Men 19-50 years
Protein	28.2% 16g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	31% 278μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	115% 1.5mg	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	11% 44μg	193% 773μg	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	89% 80mg	723% 651mg	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	105% 15.7mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	13% 132mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	48.7% 0.44mg	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	136% 11mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	147% 3.4mg	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	43.4% 304mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	7.27% 269g	28.5% 1055g	3700g per day for Men 19-50 years

Tomato Paste VS Frozen Chopped Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Frozen Chopped Broccoli?

Lets compare vitamin content per 300 calories of Tomato Paste vs Frozen Chopped Broccoli:

• 300 calories of Tomato Paste have 2.1 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 2.2 times more Vitamin A, 2.8 times more Vitamin B1, 2 times more Vitamin B2, 6.2 times more Vitamin B5, 1.9 times more Vitamin B6, 17.6 times more Vitamin B9, 8.1 times more Vitamin C and 22.4 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Frozen Chopped Broccoli provide similar amounts of Vitamin E per 300 calories.
• Both Canned Tomato Paste as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Frozen Chopped Broccoli:

• 300 calories of Tomato Paste have 3 times more Copper and 1.5 times more Potassium than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 4.9 times more Calcium, 1.4 times more Magnesium, 3.1 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Selenium, 1.3 times more Sodium, 2.4 times more Zinc and 3.9 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Frozen Chopped Broccoli contain similar levels of Iron per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 1.3 times more Carbohydrate, 2.9 times more Sugars and 2.2 times more Fructose than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 47.3 times more Omega 3, 2.3 times more Fiber and 2.1 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Frozen Chopped Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Tomato Paste as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 300 calories.