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

Weight per 500 calories

• Boiled Spears Frozen Broccoli: 1786g
• Tomato Puree with Salt: 1316g

Canned Tomato Puree with Salt has 1.4 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli, which is low in comparison to other foods. Boiled Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Tomato Puree with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Tomato Puree with Salt	15%	4%	81%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Tomato Puree with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	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	73.6% 96g	91% 118g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	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	NA	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	NA	% 32.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	141% 53.6g	65.8% 25g	38g per day for Men 19-50 years
Protein	99% 55.4g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	101% 911μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	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	134% 536μg	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	796% 716mg	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	157% 23.6mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Tomato Puree with Salt	Recommended Dietary Allowance
Calcium	91% 911mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	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	136% 11mg	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	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	140% 982mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	177% 2658mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	31.3% 1156g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Tomato Puree With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Tomato Puree with Salt?

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

• 500 calories of Boiled Spears Frozen Broccoli have 2.7 times more Vitamin A, 3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B6, 3.7 times more Vitamin B9, 5.1 times more Vitamin C and 35.2 times more Vitamin K than Tomato Puree with Salt.
• While 500 kcal of Canned Tomato Puree with Salt contain 2.4 times more Vitamin B3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Tomato Puree with Salt provide similar amounts of Vitamin B5 and Vitamin E per 500 calories.
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Tomato Puree with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Spears Frozen Broccoli have 3.8 times more Calcium, 2.6 times more Manganese, 1.9 times more Phosphorus, 3.7 times more Selenium and 1.4 times more Water than Tomato Puree with Salt.
• While 500 kcal of Canned Tomato Puree with Salt contain 4.9 times more Copper, 2.2 times more Iron, 1.8 times more Potassium and 6.2 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Tomato Puree with Salt contain similar levels of Magnesium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Spears Frozen Broccoli have 14.3 times more Omega 3, 2.1 times more Fiber and 2.5 times more Protein than Tomato Puree with Salt.
• While 500 kcal of Canned Tomato Puree with Salt contain 2.4 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Tomato Puree with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tomato Puree with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Tomato Puree with Salt provide inadequate amounts of Omega 6 in 500 calories.