Comparing Nutrients in 5 ounces Tomato Puree with Salt VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree with Salt	15%	4%	81%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Tomato Puree with Salt	Broccoli Raab	Recommended Dietary Allowance
Energy	1.86% 54kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	0.74% 0.54g	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	4.65% 3.37g	0.33% 0.24g	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	% 3.47g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.16g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	10% 3.83g	38g per day for Men 19-50 years
Protein	4.18% 2.34g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree with Salt	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	18.6% 0.24mg	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	3.9% 15.6μg	29.4% 118μg	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	16.7% 15mg	32% 28.6mg	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	18.6% 2.8mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree with Salt	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	6.6% 0.06mg	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	31.5% 2.52mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	24.3% 0.56mg	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	8.1% 56.7mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	18.3% 622mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.37% 125g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree with Salt VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Puree with Salt versus 5 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Puree with Salt vs Broccoli Raab:

• 5 ounces of Tomato Puree with Salt have 1.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.2 times more Vitamin E than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 5 times more Vitamin A, 6.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B6, 7.5 times more Vitamin B9, 1.9 times more Vitamin C and 65.9 times more Vitamin K than Canned Tomato Puree with Salt.
• Both Canned Tomato Puree with Salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Puree with Salt vs Broccoli Raab:

• 5 ounces of Tomato Puree with Salt have 6.8 times more Copper, 2.2 times more Potassium and 6.1 times more Sodium than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 6 times more Calcium, 2.3 times more Manganese, 1.8 times more Phosphorus and 2.1 times more Zinc than Canned Tomato Puree with Salt.
• Both Tomato Puree with Salt and Broccoli Raab contain similar levels of Iron, Magnesium and Water per five ounces.
• 5 ounces of Tomato Puree with Salt lack sufficient amounts of Calcium
• Both Canned Tomato Puree with Salt as well as Raw Broccoli Raab lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Puree with Salt have 3.2 times more Carbohydrate, 12.7 times more Sugars and 14 times more Fructose than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 47.3 times more Omega 3, 1.4 times more Fiber and 1.9 times more Protein than Canned Tomato Puree with Salt.
• 5 ounces of Tomato Puree with Salt provide inadequate amounts of Omega 3
• Both Canned Tomato Puree with Salt as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in five ounces.