Comparing Nutrients in 300 calories Tomato Puree VS Frozen Chopped Broccoli

Weight per 300 calories

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

Tomato Puree has 1.5 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Tomato Puree	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	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	54.5% 71g	42.4% 55g	130g per day for Men 19-50 years
Sugars	52.6% 38g	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	26% 18.8g	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	% 19.3g	% 8.65g	g per day for Men 19-50 years
Sucrose	% 0g	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	23.3% 13g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Tomato Puree	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	14.2% 142mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	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	176% 14mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	43.2% 182mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	45% 316mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	102% 3466mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	26% 2.84mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	18.8% 694g	28.5% 1055g	3700g per day for Men 19-50 years

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

• Canned Tomato Puree has 2.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 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.
• Both Canned Tomato Puree and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 and Vitamin E per 300 kcal.
• Both Canned Tomato Puree as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Tomato Puree has 5.2 times more Copper, 1.5 times more Iron and 1.4 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.5 times more Calcium, 2.5 times more Manganese, 1.8 times more Phosphorus, 5.8 times more Selenium, 1.3 times more Sodium, 1.9 times more Zinc and 1.5 times more Water than Canned Tomato Puree.
• Both Canned Tomato Puree and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Tomato Puree has 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.
• While Frozen Chopped Broccoli, Unprepared contains 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.
• Both Canned Tomato Puree and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 300 kcal.
• Both Canned Tomato Puree as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.