Comparing Nutrients in 500 calories Tomato Puree VS Frozen Chopped Broccoli

Weight per 500 calories

• Tomato Puree: 1316g
• Frozen Chopped Broccoli: 1923g

Tomato Puree has 1.5 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Tomato Puree or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Tomato Puree	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.85% 2.76g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	70.7% 92g	130g per day for Men 19-50 years
Sugars	87.7% 63.6g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	152% 57.7g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	38% 342μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.3mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	192% 2.5mg	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	322% 1288μg	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	1205% 1085mg	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	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.3% 44.7μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	23.7% 237mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	420% 3.78mg	81% 0.73mg	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	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	72% 303mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	246% 5.65mg	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	137% 962mg	700mg per day for Men 19-50 years
Potassium	170% 5776mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	24.6% 368mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	43% 4.74mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	31.3% 1156g	47.5% 1759g	3700g per day for Men 19-50 years

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

• Canned Tomato Puree has 2.1 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.9 times more Vitamin A, 3.1 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B6, 8.9 times more Vitamin B9, 7.8 times more Vitamin C and 34.9 times more Vitamin K than Canned Tomato Puree.
• Both Canned Tomato Puree and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 and Vitamin E per 500 kcal.
• Both Canned Tomato Puree as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Tomato Puree has 5.2 times more Copper, 1.5 times more Iron and 1.4 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.5 times more Calcium, 2.5 times more Manganese, 1.8 times more Phosphorus, 5.8 times more Selenium, 1.3 times more Sodium, 1.9 times more Zinc and 1.5 times more Water than Canned Tomato Puree.
• Both Canned Tomato Puree and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Tomato Puree has 1.8 times more Omega 6, 1.3 times more Carbohydrate, 2.4 times more Sugars and 2 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2 times more Fat, 38.4 times more Omega 3, 2.3 times more Fiber and 2.5 times more Protein than Canned Tomato Puree.
• Both Canned Tomato Puree and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
• Both Canned Tomato Puree as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.