Comparing Nutrients in 500 calories Canned Crushed Tomatoes VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Canned Crushed Tomatoes: 1563g
• Cooked Chopped Frozen Broccoli: 1786g

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

Which food has more nutrients per 500 calories - Canned Crushed Tomatoes or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Crushed Tomatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.38g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.63g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	9.93% 1.7g	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	87.6% 114g	73.5% 96g	130g per day for Men 19-50 years
Sugars	95% 68.8g	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	50.4% 36.6g	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	% 31.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.31g	NA	g per day for Men 19-50 years
Fiber	78% 29.7g	141% 53.6g	38g per day for Men 19-50 years
Protein	45.8% 25.6g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	19% 172μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.5% 0.81mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87% 4.34mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	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	50.8% 203μg	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	160% 144mg	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	130% 19.5mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69% 83μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	53% 531mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	67.5% 0.61mg	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	254% 20.3mg	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	124% 2.86mg	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	71.4% 500mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	135% 4578mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	17% 9.38μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	194% 2906mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.2mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	37.8% 1398g	43.8% 1620g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Crushed Tomatoes vs Cooked Chopped Frozen Broccoli:

• Canned Crushed Tomatoes have 2.3 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 5.3 times more Vitamin A, 1.8 times more Vitamin B2, 4.9 times more Vitamin B9, 5 times more Vitamin C and 19 times more Vitamin K than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin E per 500 kcal.
• Both Canned Crushed Tomatoes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Crushed Tomatoes vs Cooked Chopped Frozen Broccoli:

• Canned Crushed Tomatoes have 4.7 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 1.8 times more Potassium and 14.8 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Manganese, 1.8 times more Phosphorus and 1.3 times more Selenium than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled Chopped Frozen Broccoli have similar amounts of Calcium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Crushed Tomatoes have 7.3 times more Omega 6 and 2.6 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 9.6 times more Omega 3, 1.8 times more Fiber and 2.2 times more Protein than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Crushed Tomatoes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.