Comparing Nutrients in 500 calories Frozen Brussels Sprouts VS Tomato Puree

Weight per 500 calories

• Frozen Brussels Sprouts: 1220g
• Tomato Puree: 1316g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Brussels Sprouts	30%	7%	63%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Frozen Brussels Sprouts	Tomato Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	4.38% 0.74g	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	73.7% 96g	91% 118g	130g per day for Men 19-50 years
Sugars	34% 24.8g	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	122% 46.3g	65.8% 25g	38g per day for Men 19-50 years
Protein	82.3% 46g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Brussels Sprouts	Tomato Puree	Recommended Dietary Allowance
Vitamin A	42% 378μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.6% 7.8mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.5% 3.48mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	189% 2.46mg	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	375% 1500μg	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	1004% 904mg	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	40.7% 6.1mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1918% 2301μg	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Brussels Sprouts	Tomato Puree	Recommended Dietary Allowance
Calcium	31.7% 317mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	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	142% 11.3mg	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	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	108% 756mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	133% 4512mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	33.3% 18.3μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	8.13% 122mg	24.6% 368mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	28.7% 1062g	31.3% 1156g	3700g per day for Men 19-50 years

Frozen Brussels Sprouts VS Tomato Puree Nutrients Per 500 Kcal

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

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

• 500 calories of Frozen Brussels Sprouts have 3.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B6, 10.4 times more Vitamin B9, 6.5 times more Vitamin C and 51.4 times more Vitamin K than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 2.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 4.3 times more Vitamin E than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts and Tomato Puree provide similar amounts of Vitamin A per 500 calories.
• Both Frozen Brussels Sprouts, Unprepared as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Frozen Brussels Sprouts have 1.3 times more Calcium, 1.7 times more Manganese, 1.4 times more Phosphorus and 2 times more Selenium than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 9.4 times more Copper, 2.1 times more Iron, 1.3 times more Potassium, 3 times more Sodium and 1.3 times more Zinc than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts and Tomato Puree contain similar levels of Magnesium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Brussels Sprouts have 31 times more Omega 3, 1.9 times more Fiber and 2.1 times more Protein than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 2.6 times more Sugars than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts and Tomato Puree offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tomato Puree provide inadequate amounts of Omega 3
• Both Frozen Brussels Sprouts, Unprepared as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in 500 calories.