Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Tomato Puree with Salt

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Tomato Puree with Salt: 1316g

Canned Tomato Puree with Salt has 1.5 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is low in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Tomato Puree with Salt?

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Tomato Puree with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	126% 2g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	91% 118g	130g per day for Men 19-50 years
Sugars	36% 26g	87.7% 63.6g	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	22% 16g	43% 31.3g	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	% 14.4g	% 32.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	152% 57.7g	65.8% 25g	38g per day for Men 19-50 years
Protein	96% 54g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	111% 1000μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	128% 1.66mg	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	322% 1288μg	36% 145μg	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	1205% 1085mg	155% 139mg	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	156% 23.5mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Tomato Puree with Salt	Recommended Dietary Allowance
Calcium	108% 1077mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	420% 3.78mg	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	195% 15.6mg	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	97% 2.22mg	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	137% 962mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	177% 2658mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	31.3% 1156g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Tomato Puree with Salt:

• Frozen Chopped Broccoli, Unprepared has 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 with Salt.
• While Canned Tomato Puree with Salt contains 2.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Tomato Puree with Salt have similar amounts of Vitamin B5 and Vitamin E per 500 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Tomato Puree with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Tomato Puree with Salt:

• Frozen Chopped Broccoli, Unprepared has 4.5 times more Calcium, 2.5 times more Manganese, 1.8 times more Phosphorus, 5.8 times more Selenium, 1.9 times more Zinc and 1.5 times more Water than Canned Tomato Puree with Salt.
• While Canned Tomato Puree with Salt contains 5.2 times more Copper, 1.5 times more Iron, 1.4 times more Potassium and 5.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Tomato Puree with Salt have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Chopped Broccoli, Unprepared has 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 with Salt.
• While Canned Tomato Puree with Salt contains 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.
• Both Frozen Chopped Broccoli, Unprepared and Canned Tomato Puree with Salt have similar amounts of Energy per 500 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Tomato Puree with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.