Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Tomato Sauce with Onions, Green Peppers and Celery

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%

Macro Nutrients

	Frozen Chopped Broccoli	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Energy	1.27% 37kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2.68% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	9.56% 12.4g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	14.4% 10.4g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	5.22% 2g	38g per day for Men 19-50 years
Protein	7.1% 4g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	6.46% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	21% 0.27mg	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	23.7% 95μg	4.96% 20μg	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	89% 80mg	20.8% 18.7mg	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	11.5% 1.73mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	4.37% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	31% 0.28mg	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	14.4% 1.15mg	13.5% 1.08mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	15% 0.35mg	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	10% 71mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Tomato Sauce with Onions, Green Peppers and Celery per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Tomato Sauce with Onions, Green Peppers and Celery to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Tomato Sauce with Onions, Green Peppers and Celery:

• 5 ounces of Frozen Chopped Broccoli have 1.3 times more Vitamin A, 1.3 times more Vitamin B5, 4.8 times more Vitamin B9, 4.3 times more Vitamin C and 21.9 times more Vitamin K than Tomato Sauce with Onions, Green Peppers and Celery.
• While 5 oz of Canned Tomato Sauce with Onions, Green Peppers and Celery contain 1.3 times more Vitamin B1, 2.3 times more Vitamin B3 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Tomato Sauce with Onions, Green Peppers and Celery provide similar amounts of Vitamin B2 and Vitamin E per five ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Tomato Sauce with Onions, Green Peppers and Celery have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Tomato Sauce with Onions, Green Peppers and Celery:

• 5 ounces of Frozen Chopped Broccoli have 4.3 times more Calcium, 1.2 times more Manganese, 1.3 times more Phosphorus, 4.7 times more Selenium and 1.7 times more Zinc than Tomato Sauce with Onions, Green Peppers and Celery.
• While 5 oz of Canned Tomato Sauce with Onions, Green Peppers and Celery contain 5.2 times more Copper, 1.9 times more Potassium and 15.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Tomato Sauce with Onions, Green Peppers and Celery contain similar levels of Iron, Magnesium and Water per five ounces.
• 5 ounces of Tomato Sauce with Onions, Green Peppers and Celery lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 6.6 times more Omega 3, 2.1 times more Fiber and 3 times more Protein than Tomato Sauce with Onions, Green Peppers and Celery.
• While 5 oz of Canned Tomato Sauce with Onions, Green Peppers and Celery contain 1.8 times more Carbohydrate and 5.5 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Tomato Sauce with Onions, Green Peppers and Celery provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Tomato Sauce with Onions, Green Peppers and Celery provide inadequate amounts of Energy and Omega 6 in five ounces.