Comparing Nutrients in 500 calories Tomato Sauce with Salt VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Tomato Sauce with Salt: 2083g
• Cooked Chopped Frozen Broccoli: 1786g

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

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Salt	17%	9%	74%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Tomato Sauce with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.44% 6.25g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	6.5% 0.1g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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	85% 111g	73.5% 96g	130g per day for Men 19-50 years
Sugars	102% 74g	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	48% 34.8g	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	% 38g	NA	g per day for Men 19-50 years
Sucrose	% 1.46g	NA	g per day for Men 19-50 years
Fiber	82.2% 31.3g	141% 53.6g	38g per day for Men 19-50 years
Protein	44.6% 25g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	51% 458μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.44mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	157% 2.04mg	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	47% 188μg	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	162% 146mg	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	200% 30mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.6% 58.3μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	29% 292mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	67.5% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	18% 727μg	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	250% 20mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	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	80.4% 563mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	182% 6188mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	658% 9875mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	51.4% 1902g	43.8% 1620g	3700g per day for Men 19-50 years

Tomato Sauce With Salt VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Tomato Sauce with Salt vs Cooked Chopped Frozen Broccoli:

• 500 calories of Tomato Sauce with Salt have 2.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.3 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 2 times more Vitamin A, 2 times more Vitamin B1, 5.3 times more Vitamin B9, 4.9 times more Vitamin C and 27 times more Vitamin K than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• Both Canned Tomato Sauce with Salt 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 Sauce with Salt vs Cooked Chopped Frozen Broccoli:

• 500 calories of Tomato Sauce with Salt have 3.9 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 2.4 times more Potassium and 50.3 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 2 times more Calcium, 1.7 times more Manganese and 1.6 times more Phosphorus than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Cooked Chopped Frozen Broccoli contain similar levels of Selenium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Sauce with Salt have 10.3 times more Omega 6 and 2.8 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 7.2 times more Omega 3, 1.7 times more Fiber and 2.2 times more Protein than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tomato Sauce with Salt provide inadequate amounts of Omega 3
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6