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

Weight per 300 calories

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

Canned Crushed Tomatoes have 1.2 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 - Canned Crushed Tomatoes or Frozen Chopped Broccoli?

Macros Ratio

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

Macro Nutrients

	Canned Crushed Tomatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.38g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	2.93% 0.047g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	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	52.6% 68.3g	42.4% 55g	130g per day for Men 19-50 years
Sugars	57% 41.3g	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	30.3% 22g	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	% 19g	% 8.65g	g per day for Men 19-50 years
Sucrose	% 0.19g	NA	g per day for Men 19-50 years
Fiber	47% 18g	91% 34.6g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.6% 0.7mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.5% 0.49mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	30.5% 122μg	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	96% 86.3mg	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	78% 11.7mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.4% 49.7μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	32% 319mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	191% 1.7mg	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	152% 12mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	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% 300mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	80.8% 2747mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	10.2% 5.63μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	116% 1744mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	22.7% 839g	28.5% 1055g	3700g per day for Men 19-50 years

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

• Canned Crushed Tomatoes have 2.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.8 times more Vitamin A, 2.3 times more Vitamin B2, 6.3 times more Vitamin B9, 7.5 times more Vitamin C and 18.8 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin E per 300 kcal.
• Both Canned Crushed Tomatoes 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 Canned Crushed Tomatoes vs Frozen Chopped Broccoli:

• Canned Crushed Tomatoes have 3.9 times more Copper, 1.3 times more Iron and 6.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 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.
• Both Canned Crushed Tomatoes and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Crushed Tomatoes have 2.8 times more Omega 6, 1.2 times more Carbohydrate, 2.6 times more Sugars and 2.3 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Fat, 25.8 times more Omega 3, 1.9 times more Fiber and 2.1 times more Protein than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 300 kcal.
• Both Canned Crushed Tomatoes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.