Comparing Nutrients in 500 calories Broccoli VS Tomato Sauce

Weight per 500 calories

• Broccoli: 1471g
• Tomato Sauce: 2083g

Broccoli has 1.4 times more energy per 100g than Tomato Sauce. It has low energy density when compared to other foods. Canned Tomato Sauce no Salt having very low energy density.

Which food has more nutrients per 500 calories - Broccoli or Tomato Sauce?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Tomato Sauce	17%	9%	74%

Macro Nutrients

	Broccoli	Tomato Sauce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	85% 111g	130g per day for Men 19-50 years
Sugars	34.5% 25g	102% 74g	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	13.8% 10g	48% 34.8g	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	% 7.2g	% 38g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 1.46g	g per day for Men 19-50 years
Fiber	101% 38.2g	82.2% 31.3g	38g per day for Men 19-50 years
Protein	74% 41.5g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Tomato Sauce	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	51% 458μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	129% 6.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	157% 2.04mg	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	232% 926μg	47% 188μg	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	1458% 1312mg	162% 146mg	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	76.5% 11.5mg	200% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	48.6% 58.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Tomato Sauce	Recommended Dietary Allowance
Calcium	69% 691mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	266% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	18% 727μg	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	134% 10.7mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	102% 2.35mg	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	139% 971mg	80.4% 563mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	182% 6188mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	15.3% 229mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	51.4% 1902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Broccoli vs Tomato Sauce:

• Raw Broccoli has 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 4.9 times more Vitamin B9, 9 times more Vitamin C and 25.6 times more Vitamin K than Canned Tomato Sauce no Salt.
• While Canned Tomato Sauce no Salt contains 2.2 times more Vitamin B3 and 2.6 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Canned Tomato Sauce no Salt have similar amounts of Vitamin A per 500 kcal.
• Both Raw Broccoli as well as Canned Tomato Sauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Tomato Sauce:

• Raw Broccoli has 2.4 times more Calcium, 1.3 times more Manganese, 1.7 times more Phosphorus, 2.9 times more Selenium, 2.1 times more Sodium and 1.3 times more Zinc than Canned Tomato Sauce no Salt.
• While Canned Tomato Sauce no Salt contains 3.3 times more Copper, 1.9 times more Iron, 1.3 times more Potassium and 1.4 times more Water than Raw Broccoli.
• Both Raw Broccoli and Canned Tomato Sauce no Salt have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 2 times more Saturated Fat, 7.4 times more Omega 3, 1.2 times more Fiber and 1.7 times more Protein than Canned Tomato Sauce no Salt.
• While Canned Tomato Sauce no Salt contains 3.3 times more Omega 6, 3 times more Sugars and 3.5 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Canned Tomato Sauce no Salt have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Raw Broccoli as well as Canned Tomato Sauce no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.