Comparing Nutrients in 300 calories Canned Crushed Tomatoes VS Broccoli

Weight per 300 calories

• Canned Crushed Tomatoes: 938g
• Broccoli: 882g

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

Which food has more nutrients per 300 calories - Canned Crushed Tomatoes or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Crushed Tomatoes	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.38g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	2.93% 0.047g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	2.54% 0.43g	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	45% 58.6g	130g per day for Men 19-50 years
Sugars	57% 41.3g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 0.88g	g per day for Men 19-50 years
Fiber	47% 18g	60.4% 23g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Broccoli	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.6% 0.7mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.5% 0.49mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.4% 49.7μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Broccoli	Recommended Dietary Allowance
Calcium	32% 319mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	191% 1.7mg	48% 0.43mg	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	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	80.6% 1.85mg	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	83% 582mg	700mg per day for Men 19-50 years
Potassium	80.8% 2747mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	10.2% 5.63μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	116% 1744mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	22.7% 839g	21.3% 788g	3700g per day for Men 19-50 years

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

• Canned Crushed Tomatoes have 2 times more Vitamin B3 and 1.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Vitamin A, 2.1 times more Vitamin B2, 1.9 times more Vitamin B5, 4.6 times more Vitamin B9, 9.1 times more Vitamin C and 18 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
• Both Canned Crushed Tomatoes as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Crushed Tomatoes vs Broccoli:

• Canned Crushed Tomatoes have 4 times more Copper, 1.9 times more Iron and 6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Calcium, 1.9 times more Phosphorus, 3.9 times more Selenium and 1.4 times more Zinc than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Broccoli have similar amounts of Magnesium, Manganese, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Crushed Tomatoes have 2.3 times more Omega 6, 2.8 times more Sugars and 3.7 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Saturated Fat, 11.9 times more Omega 3, 1.3 times more Fiber and 1.6 times more Protein than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Canned Crushed Tomatoes as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.