Comparing Nutrients in 500 calories Boiled Spears Frozen Broccoli VS Tomatoes

Weight per 500 calories

• Boiled Spears Frozen Broccoli: 1786g
• Tomatoes: 2778g

Boiled Spears Frozen Broccoli have 1.6 times more energy per 100g than Tomatoes. It has very low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	13% 2.22g	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	83% 108g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	141% 53.6g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	99% 55.4g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Tomatoes	Recommended Dietary Allowance
Vitamin A	101% 911μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	134% 536μg	104% 417μg	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	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Tomatoes	Recommended Dietary Allowance
Calcium	91% 911mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	138% 3.17mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Spears Frozen Broccoli vs Tomatoes:

• Boiled and Drained Spears Frozen Broccoli have 2.7 times more Vitamin B2, 2 times more Vitamin B5, 1.3 times more Vitamin B9, 1.9 times more Vitamin C, 1.6 times more Vitamin E and 7.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Vitamin A and 2 times more Vitamin B3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Spears Frozen Broccoli vs Tomatoes:

• Boiled and Drained Spears Frozen Broccoli have 3.3 times more Calcium, 1.5 times more Iron, 1.8 times more Manganese, 1.5 times more Phosphorus, more Selenium and 3.1 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.1 times more Copper, 2 times more Potassium and 1.6 times more Water than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Ripe Red Tomatoes have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Spears Frozen Broccoli have 9 times more Omega 3, 1.6 times more Fiber and 2.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.8 times more Fat, 9.6 times more Omega 6 and 2.8 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled and Drained Spears Frozen Broccoli and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.