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

Weight per 500 calories

• Tomato Sauce with Onions, Green Peppers and Celery: 1220g
• Frozen Broccoli Spears: 1724g

Tomato Sauce with Onions, Green Peppers and Celery have 1.4 times more energy per 100g than Frozen Broccoli Spears. It has low energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Tomato Sauce with Onions, Green Peppers and Celery	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9.02g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	3.75% 0.64g	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	71% 92g	130g per day for Men 19-50 years
Sugars	124% 89.8g	35% 25.3g	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	136% 51.7g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Onions, Green Peppers and Celery	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.46mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.5% 13.4mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.37mg	232% 3mg	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	405% 1621μg	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	1308% 1178mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.6% 45μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Onions, Green Peppers and Celery	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	16% 159mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	268% 2.4mg	69% 0.62mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	192% 4.4mg	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	66.2% 463mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	143% 4854mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	299% 4488mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	29% 1077g	42% 1561g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Tomato Sauce with Onions, Green Peppers and Celery have 1.7 times more Vitamin B3 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 2 times more Vitamin A, 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 9.5 times more Vitamin B9, 7.3 times more Vitamin C, 1.6 times more Vitamin E and 38.7 times more Vitamin K than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Frozen Broccoli Spears 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 Frozen Broccoli Spears:

• 500 calories of Tomato Sauce with Onions, Green Peppers and Celery have 3.9 times more Copper and 15.3 times more Sodium than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 4.5 times more Calcium, 1.3 times more Iron, 1.5 times more Manganese, 2.2 times more Phosphorus, 4.5 times more Selenium, 1.7 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 Frozen Broccoli Spears contain similar levels of Magnesium and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Sauce with Onions, Green Peppers and Celery have 6.1 times more Omega 6 and 3.5 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 11 times more Omega 3, 3 times more Fiber and 4.6 times more Protein than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Tomato Sauce with Onions, Green Peppers and Celery and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6