Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Canned Crushed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Crushed Tomatoes	17%	7%	76%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Crushed Tomatoes	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.9% 0.15g	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	7.95% 10.3g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	8.6% 6.24g	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	4.58% 3.3g	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	% 2.88g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	11% 4.25g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	7.1% 4g	4.15% 2.32g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Crushed Tomatoes	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	16.4% 0.21mg	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	4.6% 18.4μg	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	14.5% 13mg	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	12% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Crushed Tomatoes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	29% 0.26mg	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	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	11.3% 0.26mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	12.2% 415mg	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	17.6% 264mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Crushed Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Canned Crushed Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Canned Crushed Tomatoes:

• 5 ounces of Frozen Chopped Broccoli have 4.7 times more Vitamin A, 1.8 times more Vitamin B2, 5.2 times more Vitamin B9, 6.1 times more Vitamin C and 15.3 times more Vitamin K than Canned Crushed Tomatoes.
• While 5 oz of Canned Crushed Tomatoes contain 1.4 times more Vitamin B1 and 2.6 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Crushed Tomatoes provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin E per five ounces.
• 5 ounces of Canned Crushed Tomatoes have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Crushed Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Canned Crushed Tomatoes:

• 5 ounces of Frozen Chopped Broccoli have 1.6 times more Calcium, 1.6 times more Manganese, 1.6 times more Phosphorus, 4.7 times more Selenium and 1.8 times more Zinc than Canned Crushed Tomatoes.
• While 5 oz of Canned Crushed Tomatoes contain 4.8 times more Copper, 1.6 times more Iron, 1.4 times more Potassium and 7.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Crushed Tomatoes contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Canned Crushed Tomatoes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 21 times more Omega 3, 1.6 times more Fiber and 1.7 times more Protein than Canned Crushed Tomatoes.
• While 5 oz of Canned Crushed Tomatoes contain 1.5 times more Carbohydrate, 3.3 times more Sugars and 2.8 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Canned Crushed Tomatoes provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Crushed Tomatoes provide inadequate amounts of Energy and Omega 6 in five ounces.