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

Weight per 500 calories

• Tomato Sauce with Onions, Green Peppers and Celery: 1220g
• Broccoli: 1471g

Tomato Sauce with Onions, Green Peppers and Celery have 1.2 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%
Broccoli	27%	8%	65%

Macro Nutrients

	Tomato Sauce with Onions, Green Peppers and Celery	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9.02g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	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	82.3% 107g	75% 98g	130g per day for Men 19-50 years
Sugars	124% 89.8g	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	NA	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	45% 17g	101% 38.2g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Onions, Green Peppers and Celery	Broccoli	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.46mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.5% 13.4mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.37mg	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	42.7% 171μg	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	179% 161mg	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	96% 14.4mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.6% 45μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Onions, Green Peppers and Celery	Broccoli	Recommended Dietary Allowance
Calcium	16% 159mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	268% 2.4mg	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	116% 9.27mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	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	66.2% 463mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	143% 4854mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	13.3% 7.3μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	299% 4488mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	29% 1077g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Canned Tomato Sauce with Onions, Green Peppers and Celery have 1.4 times more Vitamin B3 and 1.3 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin B1, 3.1 times more Vitamin B5, 5.4 times more Vitamin B9, 8.1 times more Vitamin C and 33.1 times more Vitamin K than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery and Raw Broccoli have similar amounts of Vitamin A, Vitamin B2 and Vitamin B6 per 500 kcal.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Tomato Sauce with Onions, Green Peppers and Celery have 3.4 times more Copper and 9.2 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 4.4 times more Calcium, 2.1 times more Phosphorus, 5 times more Selenium and 1.8 times more Zinc than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery and Raw Broccoli have similar amounts of Iron, Magnesium, Manganese, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Tomato Sauce with Onions, Green Peppers and Celery have 1.7 times more Fat, 5.4 times more Omega 6 and 3.6 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 4.7 times more Omega 3, 2.2 times more Fiber and 3.6 times more Protein than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery and Raw Broccoli have similar amounts of Energy, Saturated Fat and Carbohydrate per 500 kcal.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.