Comparing Nutrients in 500 calories Tomato Puree VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Tomato Puree: 1316g
• Cooked Chopped Frozen Broccoli: 1786g

Tomato Puree has 1.4 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has low energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Tomato Puree or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Tomato Puree	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.85% 2.76g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	73.5% 96g	130g per day for Men 19-50 years
Sugars	87.7% 63.6g	36.2% 26.3g	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	43% 31.3g	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	% 32.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	141% 53.6g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	38% 342μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.3mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	179% 2.32mg	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	36% 145μg	250% 1000μg	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	155% 139mg	796% 716mg	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	173% 26mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.3% 44.7μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	23.7% 237mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	420% 3.78mg	67.5% 0.61mg	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	293% 23.4mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	72% 303mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	173% 4mg	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	75% 526mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	170% 5776mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	24.6% 368mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	43% 4.74mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	31.3% 1156g	43.8% 1620g	3700g per day for Men 19-50 years

Tomato Puree VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Puree or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Tomato Puree vs Cooked Chopped Frozen Broccoli:

• 500 calories of Tomato Puree have 2.4 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 2.7 times more Vitamin A, 3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B6, 6.9 times more Vitamin B9, 5.1 times more Vitamin C and 35.2 times more Vitamin K than Canned Tomato Puree.
• Both Tomato Puree and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 and Vitamin E per 500 calories.
• Both Canned Tomato Puree as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Puree vs Cooked Chopped Frozen Broccoli:

• 500 calories of Tomato Puree have 6.2 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium, 2.3 times more Potassium and 1.9 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 2.5 times more Calcium, 1.8 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Selenium and 1.4 times more Water than Canned Tomato Puree.
• Both Tomato Puree and Cooked Chopped Frozen Broccoli contain similar levels of Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Puree have 1.2 times more Carbohydrate and 2.4 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 14.3 times more Omega 3, 2.1 times more Fiber and 2.5 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Puree provide inadequate amounts of Omega 3
• Both Canned Tomato Puree as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.