Comparing Nutrients in 500 calories Tomato Puree VS Broccoli

Weight per 500 calories

• Tomato Puree: 1316g
• Broccoli: 1471g

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

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Broccoli	27%	8%	65%

Macro Nutrients

	Tomato Puree	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.85% 2.76g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	75% 98g	130g per day for Men 19-50 years
Sugars	87.7% 63.6g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.47g	g per day for Men 19-50 years
Fiber	65.8% 25g	101% 38.2g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Broccoli	Recommended Dietary Allowance
Vitamin A	38% 342μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.3mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.3% 44.7μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Broccoli	Recommended Dietary Allowance
Calcium	23.7% 237mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	420% 3.78mg	80% 0.72mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	72% 303mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	170% 5776mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	24.6% 368mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	43% 4.74mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	31.3% 1156g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Canned Tomato Puree has 2.1 times more Vitamin B3 and 2.3 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin A, 3.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 6.4 times more Vitamin B9, 9.4 times more Vitamin C and 33.4 times more Vitamin K than Canned Tomato Puree.
• Both Canned Tomato Puree as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomato Puree vs Broccoli:

• Canned Tomato Puree has 5.2 times more Copper, 2.2 times more Iron and 1.2 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 2.9 times more Calcium, 1.4 times more Manganese, 1.8 times more Phosphorus, 4 times more Selenium, 1.3 times more Sodium and 1.3 times more Zinc than Canned Tomato Puree.
• Both Canned Tomato Puree and Raw Broccoli have similar amounts of Magnesium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Tomato Puree has 1.5 times more Omega 6, 1.2 times more Carbohydrate, 2.5 times more Sugars and 3.1 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 2 times more Fat, 4.4 times more Saturated Fat, 17.6 times more Omega 3, 1.5 times more Fiber and 1.9 times more Protein than Canned Tomato Puree.
• Both Canned Tomato Puree and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Canned Tomato Puree as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.