Comparing Nutrients in 5 ounces Broccoli VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Broccoli	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	6.9% 5g	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	1.33% 0.96g	3.68% 2.66g	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	% 0.69g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.028g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	7.14% 4g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	1.85% 0.024mg	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	22.3% 89.3μg	1.77% 7.1μg	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	140% 126mg	12.4% 11mg	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	7.37% 1.1mg	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	17.6% 0.16mg	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	13% 1.03mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	3.64% 0.084mg	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	13.4% 94mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Stewed Canned Tomatoes:

• Raw Broccoli has 3.4 times more Vitamin A, 1.5 times more Vitamin B1, 3.3 times more Vitamin B2, 5 times more Vitamin B5, 10.3 times more Vitamin B6, 12.6 times more Vitamin B9, 11.3 times more Vitamin C and 42.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Raw Broccoli and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin E per 5 oz.
• Both Raw Broccoli as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Stewed Canned Tomatoes:

• Raw Broccoli has 1.4 times more Calcium, 1.8 times more Magnesium, 3.6 times more Manganese, 3.3 times more Phosphorus, 1.5 times more Potassium, 4.2 times more Selenium and 2.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.3 times more Copper, 1.8 times more Iron and 6.7 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Stewed Canned Ripe Red Tomatoes have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.3 times more Energy, 21 times more Omega 3, 2.6 times more Fiber and 3.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.1 times more Sugars and 2.8 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Stewed Canned Ripe Red Tomatoes have similar amounts of Carbohydrate per 5 oz.
• Both Raw Broccoli as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.