Comparing Nutrients in 500 calories Tomato Sauce with Onions, Green Peppers and Celery VS Boiled Spears Frozen Broccoli

Weight per 500 calories

• Tomato Sauce with Onions, Green Peppers and Celery: 1220g
• Boiled Spears Frozen Broccoli: 1786g

Tomato Sauce with Onions, Green Peppers and Celery have 1.5 times more energy per 100g than Boiled Spears Frozen Broccoli. It has low energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Tomato Sauce with Onions, Green Peppers and Celery or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Tomato Sauce with Onions, Green Peppers and Celery	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9.02g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	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	82.3% 107g	73.6% 96g	130g per day for Men 19-50 years
Sugars	124% 89.8g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	45% 17g	141% 53.6g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Onions, Green Peppers and Celery	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.46mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.5% 13.4mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.37mg	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	42.7% 171μg	134% 536μg	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	179% 161mg	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	96% 14.4mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.6% 45μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Onions, Green Peppers and Celery	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	16% 159mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	268% 2.4mg	85.3% 0.77mg	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	116% 9.27mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	252% 5.8mg	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	66.2% 463mg	140% 982mg	700mg per day for Men 19-50 years
Potassium	143% 4854mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	299% 4488mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	29% 1077g	43.8% 1620g	3700g per day for Men 19-50 years

Tomato Sauce With Onions, Green Peppers And Celery VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Sauce with Onions, Green Peppers and Celery or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 500 calories of Tomato Sauce with Onions, Green Peppers and Celery vs Boiled Spears Frozen Broccoli:

• 500 calories of Tomato Sauce with Onions, Green Peppers and Celery have 1.6 times more Vitamin B3 than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.8 times more Vitamin A, 1.8 times more Vitamin B5, 3.1 times more Vitamin B9, 4.4 times more Vitamin C, 1.6 times more Vitamin E and 34.9 times more Vitamin K than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Tomato Sauce with Onions, Green Peppers and Celery and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 500 calories.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Sauce with Onions, Green Peppers and Celery vs Boiled Spears Frozen Broccoli:

• 500 calories of Tomato Sauce with Onions, Green Peppers and Celery have 3.1 times more Copper, 1.5 times more Potassium and 10.5 times more Sodium than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 5.7 times more Calcium, 1.4 times more Magnesium, 2 times more Manganese, 2.1 times more Phosphorus, 4.6 times more Selenium, 1.6 times more Zinc and 1.5 times more Water than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Tomato Sauce with Onions, Green Peppers and Celery and Boiled Spears Frozen Broccoli contain similar levels of Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Sauce with Onions, Green Peppers and Celery have 16.9 times more Omega 6 and 3.4 times more Sugars than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 3.8 times more Omega 3, 3.1 times more Fiber and 4.8 times more Protein than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Tomato Sauce with Onions, Green Peppers and Celery and Boiled Spears Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6