Comparing Nutrients in 500 calories Frozen Brussels Sprouts VS Tomato Paste

Weight per 500 calories

• Frozen Brussels Sprouts: 1220g
• Tomato Paste: 610g

Canned Tomato Paste has 2 times more energy per unit of mass than Frozen Brussels Sprouts, Unprepared, which is average in comparison to other foods. Frozen Brussels Sprouts having low energy density.

Discover which food has more nutrients per 500 calories - Frozen Brussels Sprouts or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Frozen Brussels Sprouts	30%	7%	63%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Frozen Brussels Sprouts	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	4.38% 0.74g	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	88.7% 115g	130g per day for Men 19-50 years
Sugars	34% 24.8g	102% 74.3g	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	49.2% 35.7g	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	% 35g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	122% 46.3g	65.8% 25g	38g per day for Men 19-50 years
Protein	82.3% 46g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Brussels Sprouts	Tomato Paste	Recommended Dietary Allowance
Vitamin A	42% 378μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.6% 7.8mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.5% 3.48mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	189% 2.46mg	101% 1.3mg	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	375% 1500μg	18.3% 73μg	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	1004% 904mg	148% 134mg	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	40.7% 6.1mg	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1918% 2301μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Brussels Sprouts	Tomato Paste	Recommended Dietary Allowance
Calcium	31.7% 317mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	247% 2.23mg	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	142% 11.3mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	80% 1.84mg	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	108% 756mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	133% 4512mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	33.3% 18.3μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	8.13% 122mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	28.7% 1062g	12% 448g	3700g per day for Men 19-50 years

Frozen Brussels Sprouts VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Brussels Sprouts or Tomato Paste?

Lets compare vitamin content per 500 calories of Frozen Brussels Sprouts vs Tomato Paste:

• 500 calories of Frozen Brussels Sprouts have 3.5 times more Vitamin B1, 1.6 times more Vitamin B2, 4 times more Vitamin B5, 1.9 times more Vitamin B6, 20.5 times more Vitamin B9, 6.8 times more Vitamin C and 33.1 times more Vitamin K than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 2.4 times more Vitamin B3 and 4.3 times more Vitamin E than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts and Tomato Paste provide similar amounts of Vitamin A per 500 calories.
• Both Frozen Brussels Sprouts, Unprepared as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Brussels Sprouts vs Tomato Paste:

• 500 calories of Frozen Brussels Sprouts have 1.4 times more Calcium, 2.1 times more Manganese, 1.5 times more Phosphorus and 2.4 times more Water than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 5.5 times more Copper, 1.6 times more Iron, 1.4 times more Potassium, 1.8 times more Selenium and 3 times more Sodium than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts and Tomato Paste contain similar levels of Magnesium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Brussels Sprouts have 38.3 times more Omega 3, 1.9 times more Fiber and 1.8 times more Protein than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 3 times more Sugars than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts and Tomato Paste offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 3
• Both Frozen Brussels Sprouts, Unprepared as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in 500 calories.