Comparing Nutrients in 500 calories Tomato Paste VS Cooked Chinese Broccoli

Weight per 500 calories

• Tomato Paste: 610g
• Cooked Chinese Broccoli: 2273g

Tomato Paste has 3.7 times more energy per 100g than Cooked Chinese Broccoli. It has average energy density when compared to other foods. Cooked Chinese Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Tomato Paste or Cooked Chinese Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cooked Chinese Broccoli	17%	25%	58%

Macro Nutrients

	Tomato Paste	Cooked Chinese Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	366% 5.86g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	66.6% 86.6g	130g per day for Men 19-50 years
Sugars	102% 74.3g	26.3% 19g	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	49.2% 35.7g	NA	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	% 35g	NA	g per day for Men 19-50 years
Sucrose	% 1.83g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	150% 57g	38g per day for Men 19-50 years
Protein	47% 26.3g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cooked Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	207% 1864μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	255% 3.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	62% 9.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	72.3% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	122% 1.6mg	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	18.3% 73μg	563% 2250μg	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	148% 134mg	712% 641mg	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	175% 26.2mg	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	1606% 1927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cooked Chinese Broccoli	Recommended Dietary Allowance
Calcium	22% 220mg	227% 2273mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	154% 1.4mg	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	227% 18mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	97% 409mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	261% 6mg	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	72.3% 506mg	133% 932mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	174% 5932mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	53.7% 29.5μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	80.6% 8.86mg	11mg per day for Men 19-50 years
Water	12% 448g	57.5% 2126g	3700g per day for Men 19-50 years

Tomato Paste VS Cooked Chinese Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Paste or Cooked Chinese Broccoli?

Lets compare vitamin content per 500 calories of Tomato Paste vs Cooked Chinese Broccoli:

• 500 calories of Tomato Paste have 1.9 times more Vitamin B3 and 2.4 times more Vitamin E than Cooked Chinese Broccoli.
• While 500 kcal of Cooked Chinese Broccoli contain 4 times more Vitamin A, 5.9 times more Vitamin B1, 3.6 times more Vitamin B2, 4.2 times more Vitamin B5, 30.8 times more Vitamin B9, 4.8 times more Vitamin C and 27.7 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Cooked Chinese Broccoli provide similar amounts of Vitamin B6 per 500 calories.
• Both Canned Tomato Paste as well as Cooked Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Paste vs Cooked Chinese Broccoli:

• 500 calories of Tomato Paste have 1.6 times more Copper, 1.4 times more Iron and 2.3 times more Sodium than Cooked Chinese Broccoli.
• While 500 kcal of Cooked Chinese Broccoli contain 10.4 times more Calcium, 1.6 times more Magnesium, 3.3 times more Manganese, 1.8 times more Phosphorus, 2.3 times more Zinc and 4.7 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Cooked Chinese Broccoli contain similar levels of Potassium and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 1.3 times more Carbohydrate and 3.9 times more Sugars than Cooked Chinese Broccoli.
• While 500 kcal of Cooked Chinese Broccoli contain 5.7 times more Fat, 137.4 times more Omega 3, 1.9 times more Omega 6 and 2.3 times more Fiber than Canned Tomato Paste.
• Both Tomato Paste and Cooked Chinese Broccoli offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6