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

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Tomato Puree with Salt: 1316g

Canned Tomato Puree with Salt has 1.3 times more energy per unit of mass than Frozen Broccoli Spears, which is low in comparison to other foods. Frozen Broccoli Spears having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Tomato Puree with Salt	15%	4%	81%

Macro Nutrients

	Frozen Broccoli Spears	Tomato Puree with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	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	71% 92g	91% 118g	130g per day for Men 19-50 years
Sugars	35% 25.3g	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	136% 51.7g	65.8% 25g	38g per day for Men 19-50 years
Protein	94% 52.8g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	109% 983μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	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	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Tomato Puree with Salt	Recommended Dietary Allowance
Calcium	70.7% 707mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	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	155% 12.4mg	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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	145% 1017mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	177% 2658mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	42% 1561g	31.3% 1156g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Frozen Broccoli Spears have 2.9 times more Vitamin A, 3.8 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B6, 11.2 times more Vitamin B9, 8.4 times more Vitamin C and 39.1 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 and 1.4 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Tomato Puree with Salt provide similar amounts of Vitamin E per 500 calories.
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Tomato Puree with Salt:

• 500 calories of Frozen Broccoli Spears have 3 times more Calcium, 2 times more Manganese, 1.9 times more Phosphorus, 3.6 times more Selenium, 1.2 times more Zinc and 1.4 times more Water than Tomato Puree with Salt.
• While 500 kcal of Canned Tomato Puree with Salt contain 6.1 times more Copper, 1.9 times more Iron, 1.3 times more Potassium and 9.1 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Tomato Puree with Salt contain similar levels of Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 40.9 times more Omega 3, 2.1 times more Fiber and 2.4 times more Protein than Tomato Puree with Salt.
• While 500 kcal of Canned Tomato Puree with Salt contain 1.3 times more Carbohydrate and 2.5 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Tomato Puree with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Puree with Salt provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Canned Tomato Puree with Salt provide inadequate amounts of Omega 6 in 500 calories.